Build Your First Meditation Practice in 7 Days

You want to start meditating and every guide assumes you already do. This builds a 7-day plan pitched at your experience level, with a short session each day, one technique to try, the common mistake to dodge, and a quick reflection. Tone stays grounded and non-spiritual unless you ask otherwise. Enough to get past day one without quitting.

I want to start meditating but don't know where to begin. Create a simple 7-day plan to help a {experience_level} person establish a beginner meditation practice. Each day should include: a session length appropriate for a newcomer, a clear focus or technique to try, one common mistake to avoid that day, and a brief reflection prompt. Keep the tone encouraging and non-spiritual unless requested. The goal is to build confidence and consistency, not perfection. Assume I have {available_time} minutes per day and prefer to meditate in the {time_of_day}.