Learn How Foundation · Free 7-day plan
Learn to meditate, step by step
Sit, breathe, notice when the mind wanders, come back. That is the whole skill. The free 7-day plan (PDF) teaches it with one short written practice a day.
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How to meditate: the basic steps
- Choose a time and a place. Morning works well for many people, but any quiet five minutes will do.
- Sit comfortably. A chair is perfect. Keep your back upright but relaxed, feet on the floor, hands resting on your thighs.
- Set a gentle timer for five minutes, so you don’t need to check the clock.
- Close your eyes and find the breath. Notice the air at the nostrils or the rise and fall of the belly. Don’t change it.
- Notice when you drift. Thoughts will come. When you realize you are thinking, silently say “thinking” and return to the breath.
- Finish slowly. When the timer rings, take a moment before you get up and notice how you feel.
Common beginner questions
My thoughts won’t stop. Am I doing it wrong? No. The aim is not an empty mind. Each time you notice a thought and come back, you train your attention. That moment of returning is the exercise.
Eyes open or closed? Either is fine. If closed eyes make you sleepy, keep them half open and rest your gaze on the floor in front of you.
How long should I sit? Five minutes a day is a good start. Add a few minutes once it feels easy.
What if I feel restless or bored? That is very common in the first week. Treat restlessness as something to observe: where do you feel it in the body? Often it changes once you look at it directly.
When will I notice a difference? It varies from person to person. Many beginners say the first thing they notice is catching a wandering thought a little sooner. Give it a week of daily practice before you judge.
Do I need an app? No. A timer and a simple plan are enough.
What’s in the free 7-day plan
The plan is a short illustrated PDF. Each day introduces one practice, so by the end of the week you know several ways to meditate:
- Day 1: Focus on the breath, the anchor for everything that follows.
- Day 2: A short body check from head to toes.
- Day 3: A slow, complete body scan.
- Day 4: Mindful listening to the sounds around you.
- Day 5: Mindful walking, one slow step at a time.
- Day 6: Kind phrases for yourself and for others.
- Day 7: Watching thoughts pass like clouds, without following them.
A few honest notes
Meditation is an attention practice, not a medical treatment. The plan is free and comes from Learn How Foundation, a non-profit that writes its own practical guides. You can unsubscribe with one click.