Meditation · Anxiety
Kindness Practice
Priya Raman · 12 min
12:00
remaining
What to do, minute by minute
1. Settle in
0:00–2:24Sit 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. Follow the breath
2:24–4:48Breathe 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. Scan and release
4:48–7:12Move 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. Rest in stillness
7:12–9:36Stop 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. Come back gently
9:36–12:00Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.
Offering a few quiet good wishes — first to yourself, then outward.
Bring to mind someone easy to love. Offer them a simple wish: may you be well. Then turn the same wish toward yourself, in the same tone you used for them.