Find a comfortable and quiet space where you won't be disturbed for the duration of your meditation session. Sit in a relaxed and upright posture, either on a cushion on the floor or in a chair with your feet flat on the ground. Rest your hands comfortably on your lap or knees. Close your eyes gently and begin by taking a deep breath in through your nose, counting silently to yourself for 4 seconds as you inhale. Feel the breath filling your lungs and expanding your chest and abdomen. Once you've taken a full breath in, hold your breath for 7 seconds, maintaining a sense of calm and relaxation. Now, slowly exhale through your mouth for 8 seconds, releasing any tension or stress as you breathe out. Feel the sensation of the breath leaving your body. Repeat this breathing pattern - inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds - continuing to focus on the rhythm of your breath. As you continue with this breathing pattern, allow your mind to gently settle and focus solely on the sensation of your breath. If your mind starts to wander, simply acknowledge the thought and gently guide your attention back to your breath without judgment. Continue this meditation practice for a few minutes or as long as you feel comfortable, gradually deepening your state of relaxation with each breath. When you're ready to conclude your meditation, take a few final deep breaths, gradually bringing your awareness back to the present moment. Gently open your eyes and take a moment to notice how you feel. Take this sense of calm and relaxation with you as you go about your day, knowing that you can always return to this practice whenever you need a moment of peace and stillness. Remember, meditation is a personal practice, so feel free to adjust these instructions to suit your own preferences and needs. Enjoy your meditation journey!