(turn off all notifications on devices)

1. Sit comfortably on a couch or chair. (Or however you feel comfortable and relaxed)
   
   
2. Set a timer for 5 minutes.
   
   
3. Do absolutely nothing. No phone, no book, no music, and no "productive" thinking.
   
   
4. If you feel an urge to get up or check your phone, simply notice that urge and let it pass. Same with any thoughts, watch them, let them be, you don't have to do anything just now. 
   
   

This can remind you that you have value even when you are producing nothing.

• Step 1 (Awareness): Close your eyes. Ask yourself, "What is my experience right now?" Notice your thoughts, feelings, and bodily sensations without changing them.
• Step 2 (Gathering): Redirect your attention gently to your breath. Focus on the physical sensations of inhaling and exhaling.
  
  
• Step 3 (Expanding): Expand your awareness from your breath to your whole body. Feel your body, feel the energy flow through your body, the skin, feel your posture and facial muscles and expression.
  
  

This can help to break the momentum of automatic, busy routines.

1. Pause: Before starting a new task, or when you feel rushed, pause for just a few breaths.
   
   
2. See & Feel: Look around you. Notice one thing you can see, one thing you can feel.
   
   
3. Ask: Silently ask yourself: “Am I really being here and now?”
   
   
4. Breathe: Take one slow, deep breath. Let it anchor you in the present. Breathe in "here", breath out "now".
   
   
5. Proceed: Continue with your task, but carry that breath and awareness with you.

Ask your body, is this hunger?
Is it thirst?
Is it the body that wants this?
Is it the mind/thought?
Is it a habit?

Where do you feel it?
Throat? (though/thinking brain telling you to eat something)
Chest? (Habit, I usually eat, take a snack etc this time of day, week, year) Ps, could be a good habit as well as bad.
Stomach? Likely actual hunger

Test, drinking, give it a bit of time. Go to bathroom, give it time. Learn to listen.

Find a quiet space where you won’t be disturbed. You can sit or lie down – whatever feels most grounding.

1. Close your eyes gently. Begin by noticing your breath. Don’t try to change it. Just feel it moving in and out of your body.
   
   
2. On the inhale, whisper to yourself (silently or aloud): “I am the breath” Feel the breath entering, filling, expanding.
   
   
3. On the exhale, whisper: “I am the field” Feel your awareness expanding outward, beyond your body, into the space around you.
   
   
4. Pause between breaths. In that stillness, whisper: “I am the observer” Rest in the quiet witness that watches without judgment.
   
   
5. As the next inhale begins, whisper: “I am the connection” Feel the thread that links you to everything – the air, the Earth, the sky, and all beings.
   
   
6. Continue for 3–5 minutes. Let the phrases become softer, more intuitive. Let the breath lead.
   
   
7. When you’re ready, open your eyes. Bring that stillness with you.
   
   

   Remember: You are not your story. You are the breath that tells it.