Two minutes. That's the whole practice.

Not twenty. Two. Before your phone. Before your day starts.

You don't need a meditation cushion. You don't need a quiet room. You don't need an app. You need two minutes and a willingness to be bored.

The simplest practice

Sit. Close your eyes. Count your breaths from one to ten. When you reach ten, start over. If you lose count, start over. That's it. That's the entire practice.

Why it works

Your brain is a muscle. Counting breaths is a rep. Two minutes a day, every day, is enough to build the muscle. You won't feel it after a week. You'll feel it after a month.

When you're ready for more

Add two minutes. Then two more. Don't jump to twenty. The people who do twenty on day one quit by day three. Build slowly.