Mindfulness & Stillness

Focus: Build the habit of sitting still, even briefly.

• 5-minute daily sit

  Same time, same place every day. Just sit and breathe.

• Posture check

  Upright, relaxed, alert — not slumped, not rigid.

• Count the breaths

  1–10, restart when the mind wanders. No judgment.

Focus: Strengthen the muscle of returning attention.

• Extend to 10 minutes

  Same anchor, longer duration.

• Notice the wandering

  Each time you catch the mind gone, that's a rep — celebrate it.

• Label thoughts

  Softly note 'thinking' and return to the breath.

Focus: Carry stillness into daily life.

• Set 3 presence cues

  Doorways, red lights, before meals — pause and arrive.

• One mindful activity/day

  Eat, walk, or shower with full attention.

• Body-spot check

  Notice tension and release it 5x through the day.

Focus: Make the practice permanent and self-sustaining.

• Lock the time

  Anchor your sit to an existing habit (after coffee, before bed).

• Track the streak

  Mark each day; aim for the full month.

• Reflect on the shift

  Write what's changed in 4 weeks of practice.