Practices · 练习
Start with one minute
Each practice says how long every step lasts and what is said. Follow along with a tool; once you know it, you will not need the tool.
- 1min Three breaths back The smallest practice we teach, and the one we most hope you keep. Thirty seconds, anywhere, eyes open or closed. Begin
- 5min Four in, six out The pace the room keeps in the Breathe passage: about four seconds in, six seconds out. Five minutes, seated, with or without the tool. Begin
- 6min The long exhale before sleep Six quiet minutes to end the day on a long out-breath. It will not put you to sleep on command; it gives the day a softer edge. Begin
- 20min Twenty-minute deep rest A long, guided lie-down: the body scanned, the breath lengthened, then ten minutes of doing nothing. Awake, supported and warm. Begin
- 12min Lying-down body scan Twelve minutes of moving attention through the body, from the feet to the crown. Noticing, not fixing. Lying down is all you need. Begin
- 2min Arriving at your own door Two minutes on the doorstep before you go in. Set the day down outside, so that home begins when you do. Begin
- 5min Roam the ridge A five-minute walk in the mind along a ridge in the Rockies, where the view only moves forward as you breathe out. The slower the breath, the farther you go. Begin
- 1min Count your natural breath One minute, counting each out-breath from one to five. One of the oldest focus exercises there is, and small enough to do anywhere. Begin