Set up simply
Sit in a chair, on a cushion or at the edge of the bed. Let your spine be comfortably upright rather than rigid. Rest your hands. Keep your eyes softly closed, or lower your gaze if that feels better.
Choose an anchor. Feel the breath at your nose, chest or belly—wherever it is easiest to notice.
Notice one breath. You do not need to deepen or change it. Let the inhale and exhale be ordinary.
Expect wandering. When thoughts, sounds or sensations pull you away, quietly note “thinking” or “hearing.”
Return without grading yourself. Coming back is the practice, not a sign you failed at it.
What if I feel restless?
Shorten the session. Open your eyes. Try feeling both feet on the floor or listening to nearby sounds instead of focusing on the breath. A practice should be workable, not punishing.
A helpful expectation: some sessions feel settled and some do not. The aim is to practise paying attention with less judgment—not to manufacture a particular mood.
Minute 1 — Arrive. Feel the support beneath you and notice three points of physical contact.
Minutes 2–3 — Follow the breath. Notice a complete inhale and exhale. Begin again whenever attention moves.
Minute 4 — Widen awareness. Include sounds, body sensations and the space around you.
Minute 5 — Close deliberately. Notice how you feel without needing to change it. Choose your next small action.
Keep it doable: practising for one minute still counts. Consistency can begin with a very small promise.
Guide 03
Sleep hygiene basics
Sleep hygiene means shaping your routines and environment to support sleep. It is a foundation, not a guarantee, and persistent sleep problems deserve professional attention.
Give your body steady cues
- Keep a regular wake time. A reasonably consistent morning anchor can help stabilize the rest of your schedule.
- Get daytime light. Spend time in natural daylight, especially earlier in the day when you can.
- Build a short wind-down. Repeat a few low-effort steps—dim lights, wash up, read, stretch gently—so bedtime has a recognizable shape.
- Make the room sleep-friendly. Aim for dark, quiet and comfortably cool. Use a sleep mask or steady background sound only if it helps you.
- Notice timing. Caffeine can linger for hours, and alcohol may make sleep more fragmented even if it feels sedating at first.
If you are awake in bed
Trying harder to sleep can be frustrating. If you are fully awake and becoming tense, consider getting up briefly for a quiet activity in dim light. Return when you feel sleepier. Avoid clock-watching if it adds pressure.
Talk with a clinician if sleep trouble is ongoing, significantly affects daytime life, or includes concerns such as loud snoring, gasping or breathing pauses.
Box breathing
4 · 4 · 4 · 4
Inhale for 4 counts → hold for 4 → exhale for 4 → hold empty for 4. Repeat for a few rounds. If holding is uncomfortable, use a shorter count or skip the holds.
4–7–8 breathing
4 · 7 · 8
Inhale gently through the nose for 4 counts → hold for 7 → exhale slowly through the mouth for 8. Begin with up to four rounds. The count is a ratio; make each count quicker if the full pattern feels too long.
Choose comfort over precision. Return to normal breathing if you feel light-headed, short of breath or strained. People with respiratory, cardiovascular or other health concerns can ask a clinician whether breath holds are appropriate for them.
