Pay attention to the present moment without judgment. Notice your breath, bodily sensations, and surrounding sounds. Gently return whenever your mind wanders.

Move your attention from your feet to your head. Notice tension and let it go. A practice for deep relaxation and better sleep.

Focus on kindness and care: first toward yourself, then those close to you, then all beings. A practice for easing anger and cultivating joy.

Sit quietly with your back upright and attention on your breath. Notice thoughts as they arise, then let them go. Have no goal beyond being present.