Letting the Day Go

What to do, minute by minute

1. 1. Settle in

   0:00–3:36

   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

   3:36–7:12

   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

   7:12–10:48

   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

   10:48–14:24

   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

   14:24–18:00

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