A map. Your own pace.
You do not need to learn it all before you begin.
The day is over, but a conversation is still going round in your head. Start with something small: feel your hands resting. You do not need to resolve the whole day. Just notice where you are now.
There is no test to pass here. You can move, open your eyes, skip a step or stop. The practice fits around you.
This is the ZenOfMe framework: six moments for guiding attention. The short practices on this website use only some of them. They are not a clinical programme, and you do not need to complete the whole sequence.
The entry breath
Notice the air coming and going as it is. Do not make it deeper or hold it. If comfortable, try the optional visual rhythm. Breathing freely is always an option.
Anchoring in the body
Notice a few points of support: feet, hands, shoulders. Observing your body is different from tensing and releasing muscles. There is no sensation you need to create.
A familiar place
If you like, recall somewhere simple and pleasant. Or stay with a sound in the room. You do not have to picture anything.
The descent
A gentle count can offer another point of attention. It is an image to accompany you, not a measure of depth or a state you have to reach.
The encounter(optional)
A pause to ask what you need today. An answer may come, or it may not. We are not looking for predictions, diagnoses or instructions from an inner authority.
The return
After a daytime practice, look around and move your body before standing up. You can finish with a simple intention.
Every step I take today brings me closer to the life I want to build.
During the day or at rest
For the evening
Choose a resting guide without a final call to wake up. Staying awake does not mean you have done it wrong. You do not need to make sleep happen.
For the day
Choose a practice that ends by bringing you back to your surroundings. Start with a few minutes; the full sequence is not required.
The map can wait. Try a short pause now.
Choose a practice