THIS MOMENT IS YOURS
One-Point Focus
Stay with one clear object of attention
About this practice15:00Ready 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
- Choose one object for the whole session, such as breath at the nostrils, a sound, a candle, or one body sensation.
- Settle posture and make a clear intention not to switch objects during the practice.
- Place attention on the object and learn its details: texture, timing, location, shape, or rhythm.
- When attention leaves, recognize the departure as soon as possible without irritation.
- Return precisely to the same object and continue from there.
- Balance energy: relax if you are straining, brighten attention if you are dull.
- Do not measure success by never wandering; measure it by how clearly and calmly you return.
- Finish by widening to the whole body and room so the mind transitions out of narrow focus.
Stay comfortable. You can stop at any time or return to your natural breath.