Meditation for beginners (7-day plan)
If you're new to meditation, consistency matters more than technique.
Day 1–2: 2 minutes
Focus on the breath. Return gently when distracted.
Day 3–4: 5 minutes
Label “in” and “out.”
Day 5–6: 7 minutes
Relax jaw, shoulders, belly.
Day 7: 10 minutes
Finish with loving-kindness: “May I be calm. May I be well.”