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Foundation of Calm

Step 1: Knowing the In-Breath

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Welcome to your first step. Our only goal today is to notice the breath. We are not trying to change or fix it.

Find a comfortable seated position... As you breathe in, silently say 'in'... as you breathe out, 'out'... Return gently when the mind wanders.

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🎧Audio tracks will be added in a future update. For now, practice in silence or use your own background music.

Completion

Were you able to follow the guidance and observe your breath, even for just a moment?

Reflection

What did you notice? There is no right or wrong answer.