This practice invites us back to ourselves. You can use it any time you need to return to your body, slow down, or find a moment of steadiness. It takes 90 seconds.
0:00 – 0:30 NOTICING
Settle into your body. Soften your gaze on something useless and particular in the room—a texture, a quality of light, the edge of something. Let the room hold you.
0:30 – 1:00 OSCILLATION
On the inhale, stretch your fingers wide—opening, facing what is true. On the exhale, draw them into a soft fist closing, protecting what is tender.
1:00 – 1:30 PRESENCE
Witness the rhythm. Inhale and open. Exhale and close. This is what it means to stay present in the middle—not solving, not fleeing. Just this.
For more practices and resources, join our Mettle community.
