Gratitude in Four Parts

What to do, minute by minute

1. 1. Settle in

   0:00–1:48

   Sit or lie down somewhere you won't be disturbed. Let your shoulders drop, close your eyes or soften your gaze, and take three slow breaths.

2. 2. Follow the breath

   1:48–3:36

   Breathe in for a count of four, out for a count of six. Let the out-breath be longer than the in-breath — that's what calms the nervous system.

3. 3. Scan and release

   3:36–5:24

   Move your attention slowly from your jaw to your shoulders, hands, belly and legs. Wherever you find tension, breathe into it and let it go.

4. 4. Rest in stillness

   5:24–7:12

   Stop steering. Let thoughts come and go like passing traffic — when you notice you've wandered off, that noticing is the practice. Return to the breath.

5. 5. Come back gently

   7:12–9:00

   Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.