Headphones help. Find a comfortable seat.
The practice, in words
- 01Close your eyes, and take one slow breath.
- 02Bring your attention to the top of your head. Your forehead. Your jaw. Let it soften if it wants to.
- 03Move down to your throat, your shoulders, your chest.
- 04Your belly. Your back. Your hands.
- 05Your hips, your legs, all the way down to your feet.
- 06Notice where you feel tight, heavy, warm, or open. Don't fix anything. Just notice it, and name it.
- 07Thank your body for what it told you. It often knows before your mind does.
The breeze at dawn has secrets to tell you. Don't go back to sleep.
What it means
Quiet moments hold things worth hearing about yourself. Stay awake to them instead of rushing past.
The other practices
- 01The PauseA short reset before any lesson or hard question.3 min
- 03The Feeling CompassA way to let feelings guide a choice.3 min
- 04The Imagination WalkPicture a future and watch how you feel inside it.4 min
- 05The Light PracticeFor seeing a hard memory in a new light.5 min
- 06The Release BreathFor letting go of something you're ready to drop.2 min
- 07The Love or Fear CheckA quick question before any decision, post, or yes.2 min
How am I, really, right now?
Name it in one word. Say it to yourself, or write it on your paper.