Finding a moment of calm in the hustle of modern life starts with small, intentional steps. Carving out just five minutes before breakfast or between back-to-back Zoom calls turns meditation from a lofty ideal into everyday practice.

1. Choose a consistent slot. Whether it’s sunrise stretches or a midday pause, setting a regular time acts like a gentle nudge from a friend rather than a chore on your to-do list.
2. Create a simple altar. A single candle, a smooth stone or a small plant on your desk becomes a reminder to “drop anchor in the present” whenever the mind drifts.
3. Sit with ease. Feet flat on the floor, spine upright yet relaxed, hands resting lightly on the lap—no special cushion required. Treat posture like tuning an instrument: a small adjustment can make all the difference.

Breath is the core of Zen practice. Imagine each inhale as a fresh wave washing over a pebble-strewn shore, and each exhale as the tide pulling away mental clutter. Moments of distraction aren’t failures but opportunities to gently guide attention back to that rhythm.

Sneak in micro-meditations during daily tasks:

• Waiting for the coffee machine? Feel the warmth of the mug, listen to its hiss.
• Standing in line at the grocery store? Notice inhaling the scent of freshly baked bread or nearby coffee grounds.
• Walking to your car or apartment? Step with mindful footsteps, as though each one paints a brushstroke on the canvas of time.

Recent headlines praise “microbreaks” in corporate culture: five-minute breathing sessions are popping up between board meetings. That trend echoes the heart of Zen—less about elaborate rituals, more about direct contact with each passing moment.

An online sangha or local Zen center offers guidance when momentum falters. But ultimately, this journey is wildly simple: return again and again to the breath, to the body, and to whatever life unfolds. Before long, the practice weaves itself into every crease of the day, like sunlight slipping through clouds after a rainstorm.