A small retreat. In the life you have.

YOUR TIME, AT YOUR PACE

A 20-minute home retreat

Arriving in the present · Includes a short walk · 20 minutes in total

Choose a place where you can pause safely. Keep water and anything you need nearby. You can shorten, skip or stop any part. Walking is optional; a seated version is always available.

1. 2 MIN

   Arrive

   Set aside a task for now. Notice the room, the light and the support beneath you. Choose one ordinary sound or point of contact as a place to return.

2. 4 MIN

   Settle with an anchor

   Rest attention on contact with the chair or floor, or on sounds around you. When a thought takes you elsewhere, notice the shift and return. Your breathing can stay as it is.

3. 3 MIN

   A short walk

   Choose a clear, safe route. Walk at a comfortable pace and notice a few ordinary steps. Keep awareness of your surroundings. If walking does not fit, remain seated and notice contact with a surface instead.

4. 3 MIN

   A short reading

   Attention can return before a question is answered. Notice one sound, one visible detail and one point of contact. Each is already part of this moment. Read this slowly, then leave some space before reading it again.

5. 5 MIN

   Unhurried practice

   Continue with an anchor, or include the room as a whole. If keeping attention narrow takes effort, let it widen. There is no particular feeling to produce.

6. 3 MIN

   Close and return

   Notice one thing you experienced without grading the retreat. Reorient to the room. Choose a manageable next action and give yourself time to begin it.