Use one anchor.
Breath, feet, sound, or a quiet mantra. Choose what is steady enough today.
Your first practice
Nothing has to disappear before you begin.
You do not need a quiet mind, a special posture, or certainty meditation will work. You need three minutes and permission to notice what is already happening.
Begin the 3-minute practiceHead balancedHands at restFeet grounded
Set up
Alert. Supported. Unforced.
- 1Choose a chair, cushion, standing, or safe lying posture.
- 2Let the spine organize without military stiffness.
- 3Rest the hands. Unclench the jaw. Breathe naturally.
- 4Keep eyes open if closing them feels unsafe.
The central skill
Notice. Return. Repeat.
Distraction is not the interruption of practice. Recognizing distraction is the practice.
01PauseInterrupt momentum.
02NoticeName what is true.
03ChooseFind the next true move.
04ActMove without reopening everything.
Do not force silence.
Thoughts can continue. Notice when they carry attention and return without punishment.
End with one true move.
Ask what is true now, then choose a small action outside the practice.
Open your eyes, move, or orient to the room if overwhelmed, unreal, detached, dizzy, panicky, or unsafe.
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