Free, the practice is given away and you can still puff, the older you are the easier, if young, abstain. If you are used to smoking and it does not affect you too much, it works, Get on a program for 8 weeks of daily practice and other training to experience the full spectrum of perceptual and psychological effects. Much fades when you stop practicing, the self discipline mostly, but you never forget you've been an asshole your entire life, that part sticks... I have a unique teaching style, tailored for modern westerners.
I'm mostly retired except for a local group, I used to run before covid, I use this for basic training, it's evidence based.
This online Mindfulness-Based Stress Reduction course is 100% free, created by a fully certified MBSR instructor, and based on Jon Kabat-Zinn’s MBSR.
palousemindfulness.com