Begin with attention

1. Settle comfortably

Sit, stand, or rest in a position that works for you. Keep your eyes open or closed as you prefer. Let your breathing remain natural.

2. Choose an anchor

Notice the contact of your feet, a sound in the room, or your breath. When attention wanders, acknowledge it and gently return.

3. End with curiosity

After a few minutes, notice how you are. This practice is an invitation, not a test. Stop or change your focus if it feels uncomfortable.

Put it into practice

Use the worksheet to reflect or make a simple plan. The text file can be saved, edited, or printed.

An introductory resource from Contemplation Center. Adapt it to your circumstances.