Day 1: Begin with the Breath
Day 1 of 21
Find a quiet place where you can sit comfortably without distraction. Set a timer for 5 minutes.
Close your eyes and bring your attention to your breath.
Breathing pattern:
- Inhale slowly for 4 counts
- Hold the breath for 2 counts
- Exhale gently for 6 counts
Repeat this cycle. If your mind wanders — and it will — gently return to the breath without judgment.
This practice helps calm the nervous system and center the mind.
Mindfulness Tip: Try doing this first thing in the morning to set a peaceful tone for your day.