The guided meditation begins by encouraging participants to find a comfortable seated position, either in a chair or on the floor, with an upright posture. After taking deep breaths, individuals are instructed to close their eyes and focus on the physical points of contact with the chair or floor. The meditation guides them to notice their weight and the sensation of their body connecting with the surface beneath them. Attention is then shifted to the breath, with participants observing each inhale and exhale without altering their natural breathing pattern. They are reminded that stray thoughts may arise, and the goal is not to dwell on them but to acknowledge and return focus to the breath. The instructor emphasizes that mind-wandering is normal, and the key is to gently redirect attention back to the breath whenever this happens. Participants are guided to notice the sensations of each complete breath, including temperature and pauses. To aid concentration, individuals are encouraged to count their breaths from one to ten and then start over. In the final moments of the session, participants are invited to release their focus on the breath, allowing their minds to wander freely before gradually returning to awareness of their physical surroundings.