01
Ten quiet minutes
Sit comfortably. Notice your breath. Name what is here without trying to solve it immediately.
Practices
Small practices, without pressure.
Choose what may support you today. There are no streaks, rankings or penalties for missing a day.
02
Three honest lines
Write what you feel, what you need and one kind next step.
03
A little breathing space
Breathe naturally. Without forcing it, let your exhale be a little longer than your inhale.
04
Notice what helped
Name one person, one ordinary comfort and one opportunity you appreciate today.
05
A familiar prayer or phrase
Use words from your own faith or repeat a steadying phrase. You can always choose silence instead.