A short, steady practice to arrive in the body and settle attention.

Designed for moments of stress, distraction, or transition.

What you will experience

• Simple orientation to the present moment
• Gentle body awareness
• A clear breath rhythm through the nose and mouth
• Reassuring self statements to support steadiness

Practice highlights

• Choose eyes closed, open, or gaze lowered
• Notice contact points with chair, mat, or floor
• Name sounds, sensations, and objects in your space
• Place one hand on the chest, one on the stomach
• Inhale through the nose
• Exhale through the mouth with a soft sigh

Key affirmations used

• I am here
• I am safe
• I am enough in this moment

When to use this practice

• Before a meeting
• After difficult news
• At the start or end of the day
• Anytime you need to come back to yourself

Try this after listening

• Repeat the affirmations once more on your own
• Take three slow nasal inhales
• Let each exhale leave through the mouth

Reflection question

What changed in your body when you named that you are here and safe?

Release Tension When Stress Builds Up

⁠⁠⁠⁠Free 3-Day Course⁠⁠⁠⁠

⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠

Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab