A Beginner's Guide to Meditation

Choose a quiet and comfortable place to sit or lie down to meditate.

Set a timer for 5-10 minutes to start if you're new to meditation.

Focus on your breathing, following each inhale and exhale.

Gently bring your attention back when your mind wanders.

Don't judge yourself for having thoughts - just notice and refocus.

Scan your body and relax any tension you notice.

Visualize calming images like light or nature scenes.

Repeat a mantra silently if your mind needs something to focus on.

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