1. Find Your Zen Zone

Create a dedicated space for your 12-minute escape. Whether it's a cozy nook in your living room or a corner of your office, make it a haven free from distractions. Add a touch of serenity—a comfy cushion, a flickering candle, or a lush plant—to enhance the atmosphere.

2. Set the Scene

Select ambient sounds or gentle music to accompany your meditation. Nature sounds, calming melodies, or even a favorite instrumental track can elevate your experience.

3. Embrace Mindful Breathing

As you settle into your Zen zone, focus on your breath. Inhale deeply, feel the air filling your lungs, then exhale slowly. Let each breath anchor you to the present moment.

4. Listen to Your Heart

Try synchronizing your breath and heartbeat. Heart-rhythm meditation, as it’s known, is claimed to have a therapeutic effect. To synchronize your breathing with your heartbeat, place your fingers on your pulse, close your eyes and breathe. You can also combine heart-rhythm meditation with box breathing – inhale for four beats, hold for four, exhale for four, hold for four.

5. Start Small

If micro meditation is daunting, turn it into a nano meditation. Begin with two minutes for a week, then progress to three minutes the following week. If carving out a chunk of 12 minutes feels stressful, spread those minutes out. Meditate for 60 minutes every hour until you’ve reached your 12-minute dose for the day.