For when
Short practices, named for the room you are in.
None of these ask you to become a different person first. Pick the one that sounds closest to the next ten minutes of your actual life.
- two minutesstanding, one hand free
the hospital hallway
For the minute you have before the next conversation.
Starts with
three longer exhales
- ten minutesbedside, chair edge, or floor
a cold morning
For the minutes before the mat feels possible.
Starts with
four even breaths with your eyes open
- four minuteschair, wall, or doorway
before bad news
For the space right before a hard conversation.
Starts with
one hand below the ribs
- three minuteschair, table edge, one fixed point
when the room will not stay still
For the minute after a fast afternoon, when the walls are still catching up.
Starts with
your eyes on one steady line
- six minutesgate chair, feet on the floor
the airport gate
For the minutes before boarding, when there is nothing useful to do.
Starts with
hands off the phone
If something hurts, stop. This is not medical advice.