A moment to arrive
Place your attention on the ordinary movement of breathing. The aim is to notice and return, not to force the breath or empty the mind.
Read more about this approach
What will I do?
Notice three ordinary breaths, then stay with their natural movement. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Arrive
Sit comfortably with your feet supported. Let your eyes rest open or softly closed. Notice the support beneath you.
Find the movement
Notice where your natural breath is easiest to feel: around the nose, the chest or the abdomen. Let the breath keep its own pace.
Stay curious
Follow a few breaths from beginning to end. There is no target depth or rhythm to achieve.
Return gently
When you notice thinking, acknowledge it briefly and bring attention back to the next breath. Returning is part of the practice.
Close the moment
Notice the room again. Move your hands and feet gently. Choose one simple action to carry into the next part of your day.
