THIS MOMENT IS YOURS
Noticing the Present
Simple noticing of what is here
About this practice10:00Ready when you are
Background sound and the final bell use the volume above.
Leaving this page pauses your timer. Return in this tab to resume. Your device may suspend sound while locked.
A LITTLE TIME, WELL SPENT
Take this moment with you.
Your practice is complete. Save it to your browser’s practice history.
SELF-GUIDED PRACTICE
How to practice
- Sit upright but comfortable, with hands resting and eyes open or gently closed.
- Take a few natural breaths and feel where the body is supported.
- Open attention to whatever is most obvious: body sensation, sound, thought, mood, or impulse.
- Silently name the category if helpful, such as hearing, feeling, thinking, or tension.
- Let each experience be known without trying to hold it, push it away, or explain it.
- When attention drifts into a story, notice that drifting as another present-moment event.
- Return to the body, breath, or sounds whenever the practice becomes vague.
- End by noticing one breath, one body contact point, and one sound in the room.
Stay comfortable. You can stop at any time or return to your natural breath.