Choose a moment, not an ideal timetable
Attach your practice to something that already happens: opening the curtains, finishing your morning wash or putting your phone away at night. Choose a place where you can sit or stand comfortably. There is no need to buy special objects before you begin. A familiar corner and a clear intention are enough for this simple exercise.
Give each minute a purpose
Spend the first minute settling in, without trying to force your thoughts away. Use the next two for a prayer, a familiar verse or silent reflection. In the fourth, name something you appreciate. In the fifth, choose one practical action that reflects your values, such as listening patiently or keeping a promise.
Make returning easy
If you miss a day, resume at the next convenient moment. Avoid doubling the routine as a punishment. After a week, ask which part felt useful and which felt rushed. Change the sequence to suit your tradition and circumstances. The aim is a practice you can return to willingly, rather than another task that makes you feel behind.
