🧘‍♂️ Meditation

1. Sit comfortably, close your eyes
2. Notice the natural breath at the nostrils
3. When the mind wanders, gently return
4. Count breaths 1–10, then start again

“I am here, calm and present.”

1. Place a candle at eye level, arm's length away
2. Gaze softly at the flame without straining
3. Close eyes and watch the after-image
4. Repeat 2–3 times

“My mind is clear and focused.”

1. Choose a mantra (e.g. ॐ नमः शिवाय)
2. Repeat slowly, aloud or silently
3. Let the sound hold your attention
4. Sit in silence for 1 minute at the end

“The sound brings me home to myself.”

1. Wish yourself: may I be happy, may I be peaceful
2. Extend it to a loved one
3. Then to someone neutral, then someone difficult
4. Finally to all beings

“May all beings be happy — सर्वे भवन्तु सुखिनः।”

1. Sit or walk slowly outdoors
2. Notice sounds, then smells, then textures
3. Feel the air on your skin
4. Rest in simple awareness

“I am part of this living world.”

1. Pick one point: breath, a dot, or a word
2. Keep attention there
3. Label distractions 'thinking' and return
4. End by setting one clear intention

“One thing at a time, fully.”

1. Lie down comfortably
2. Move attention from toes to head
3. Soften each part as you go
4. Rest in the whole relaxed body

“My body is at ease.”

1. Bring to mind 3 things you are grateful for
2. Feel the warmth of each
3. Thank someone silently
4. Smile gently

“I have so much to be thankful for.”