https://sashachapin.substack.com/p/what-i-wish-someone-had-told-me-about
Here is a better set of beginner meditation instructions: “Settle in a posture that, for you, provides a good compromise between comfort and alertness. Open yourself to the detail of your experience. Allow yourself to be interested in, and receptive to, the rich, particular texture of what’s happening—look beyond the concept of experience into what’s actually going on with your mind, and senses, and emotions. Don’t argue with what’s there. If you wish, bring your attention to a meditation object, like a mantra, or the flow of your breath, and notice how this tends to make your experience more collected and calmer. Orient towards whatever brings relief, wakeful relaxation, and pleasantness. Do this for anywhere between thirty seconds and ninety minutes.”