Guided practice

Let one cycle be enough.

Keep your eyes open if that feels better. Nothing here needs to be forced.

Choose a practice length

Feel what is supporting you.

0:30

0%

Practice paused.

One breath, three levels.

  1. Level 1

    Breath

    Inhale gently at a pace that feels comfortable. Exhale a little longer without straining. Repeat for three cycles.

  2. Level 2

    Attention

    As you inhale, imagine a small point of light traveling from low in your torso toward the top of your head. As you exhale, let it travel down again.

  3. Level 3

    Words, if useful

    On the inhale: “With every breath.” On the exhale: “I am reborn.” If the words do not fit, stay with Levels 1 or 2.

Your mind may leave the breath. Notice it. Return. That return is the practice.

When the cycle ends, ask four questions.

  • What do I know?
  • What am I assuming?
  • What do I need to protect?
  • What is the next smallest useful step?

Use it in ordinary pressure.

Before opening a difficult message.

While waiting to answer a question.

Before entering a meeting.

After unexpected news.