meditation practice
Three-Minute Grounding
Before you begin
Choose a position that feels supported. Eyes may remain open, and breath focus is always optional.
The practice, step by step — read it all first if you like
Step 1
Look around and name, silently, three things you can see.
Step 2
Choose an anchor: breath, sound, touch or an object in the room.
Step 3
Rest attention there for five slow cycles.
Step 4
When the mind leaves, return without scolding yourself.
Step 5
Close with: I am here, and this is enough for now.
Accessibility
Use sound, touch or a visible object instead of breath. Pause or stop at any time.
How long do you have?
Or read through it quietly above, at your own pace.