- Print this page, fold it, take it with you, and switch your phone off before you start.
- Follow the five steps in order. The minutes are a guide, not a timer.
- There is nothing to write. Nothing here requires performance.
The PDF is fillable: open it in a real reader (Acrobat, Preview) to type and save, or print it and write by hand. Anything you type on this page stays in your browser, nothing is sent anywhere.
Arrival, 3 minutes
Stand still at the edge of the space. Tell yourself: I am about to spend thirty minutes reducing my stress level. Nothing here requires performance.
Mechanical senses, 6 minutes
Close your eyes. Touch: temperature, air, the ground under you. Hearing: sounds near and far. Open your eyes and turn a slow full circle, seeing without naming.
Syntonisation, 6 minutes
Walk slowly, with no destination. When a spot feels comfortable, stop there.
Connection, 10 minutes
Lie down or sit back and look up: branches, light, the sky between the leaves. Stay the full ten minutes.
Incorporation, 2 to 3 minutes
Sit up slowly. Find one word for what you feel. Then take one deliberate step backward: that closes the practice.