Practices

A moment of peace in a world full of chaos

5 min before screens, no agenda

20+ min outside, movement baseline

Outside with nothing to do, just look

Do one small act of care or connection

Your mind won't stop. This trains it to slow down.

No phone 30 min after waking

Name and feel one gratitude in the body

3 min honest review before sleep

3 sentences: noticed, thought, want

2-min audio recording: what do you want to say?

5 sec in, 5 sec out, 10 min

One thing for someone with no expectation of return

A deep sense of calm, centered energy.

10 min outside before screens

One paragraph, any subject, for yourself only

10 min anything before the day starts

One conversation where you only listen, no fixing