Stillness

Find a position that feels supportive.

You don’t need to adjust anything or prepare yourself.

Just arrive where you are.

Let your eyes soften — closed if that feels right, or resting gently downward.

Take one breath without directing it.

Notice what your body does on its own.

Now bring your attention to the place where your body meets whatever is holding it.

The chair beneath you.

The floor under your feet.

The weight of your own hands resting somewhere.

Feel that contact.

You don’t need to relax into it.

Just notice it’s there.

Stay here for a moment.

If your mind begins to move toward what needs to happen next, that’s okay.

Simply notice it moving, and return your attention to the contact beneath you.

One more breath.

Notice if anything has shifted — even slightly.

Just different than it was a moment ago.

Pause here.

You don’t need to do anything with what you found.

You don’t need to name it.

You don’t need to understand it.

You just stayed.

That is the whole practice.