Written sequence · 10 min

A 10-minute pause

A short sequence for the end of the day. Go at your own pace; stop if anything feels uncomfortable.

1. 1

   Mind and attention · 1 min

   Arrive

   Sit with your back supported. Notice three sounds around you, without needing to change anything.

2. 2

   Breathing and regulation · 4 min

   Slow your breathing

   Breathe in through your nose for a count of four and breathe out for a count of six, at a comfortable pace.

3. 3

   Recovery and relaxation · 3 min

   Release tension

   Bring your attention to your shoulders, jaw and hands. With each breath out, let them soften.

4. 4

   Expression and creativity · 2 min

   Write it down

   Write one sentence about something good that happened today, however small.