Today you sit for the first time. Six minutes, guided — and expectations set at the correct height, which is: low. Your mind will leave. That's not a malfunction; wandering is simply what minds do. The training is the catch.
The anchor. The practice has an anchor: the breath. Not because breath is special or spiritual — because it's always with you, it's happening now, and it gives attention one place to rest.
The loop. Then the real mechanics. Attention drifts — a thought pulls it off the anchor. At some point, you notice. That noticing is the skill firing. You return to the breath, and the cycle starts again. One practice session is just this loop — drift, notice, return — run over and over. Count returns, not failures.
The question. Once the noise settles even slightly, there's a question to drop in: what do I know to be true here? You're not summoning wise mind. You're getting quiet enough to hear the part of you that already knows and feels at once.
Afterward, the app logs it — which practice, how many minutes, and your streak. Over the weeks, consistency will matter more than length. Five short sits beat one long heroic one.
Sit any way you can stay reasonably still. A chair is fine. Dignified is optional. Grounded track: eyes open, gaze low, and sound as your anchor if breath doesn't sit right — same training, different door.