Here and Calm

Repeating a sound, word, or phrase (e.g., “Om” or “peace”) to quiet mental chatter.

Observing the true nature of reality through insight into impermanence, suffering, and non-self by noting sensations.

Sitting upright with eyes open, observing breath and thoughts while letting them pass without engagement.

Silently repeating a personalized mantra to allow the mind to settle into a state of relaxed awareness.

Moving slowly and deliberately while maintaining awareness of each step, the contact of the feet, and the surrounding environment.

Systematically bringing awareness to each part of the body, noting sensations and releasing tension.

Silently repeating phrases of goodwill toward oneself and others to cultivate compassion and positive emotions.

Concentrating on a single object such as the breath, a candle flame, or a mantra to train sustained focus.

Paying attention to thoughts, feelings, and bodily sensations as they arise, without judgment or attachment.