Core Practice
Practice feels distant when we imagine it needs a large free block. For busy people, attach it to existing rhythm: meetings, messages, elevators.
Before meetings we often rush, defend, and rehearse rebuttals. Entering that way makes reaction easy. Three minutes are not about looking spiritual; they return you to body and a clear intention.
You do not need to look special in the room. Do the practice before you enter. Others may not notice; you will know whether you entered with reaction or with choice.
Digital Tuning Guide
Before the next meeting, keep three minutes and follow this order.
- Minute one: return to the body
Feel your feet and the chair. Exhale slowly three times. Move attention from mental scripts back to the body.
- Minute two: label thoughts
Quietly tag sentences as worry, comparison, rebuttal, or pleasing. Do not delete them—just notice they already arrived.
- Minute three: set one intention
One sentence is enough, such as "listen fully before answering". Keep only that intention in the room.