Your 12‑minute routine
- Breathing (1–3 min): Nasal breaths, slow and steady (~6/min). Try in‑4 • hold‑4 • out‑6.
- Gratitude (3–5 min): Recall 1–3 specific recent moments and why they mattered.
- Healing (5–7 min): Visualize warm light dissolving tension; notice the calm spreading.
- Future (7–10 min): See a key goal as done; rehearse the first 5 minutes of action.
- Priorities (10–12 min): Write 3 priorities for today; pick a start cue (e.g., headphones 9:00).
Mini‑primes you can use
- Before calls: one slow minute + a single intention.
- Between tasks: reset posture + 3 words describing the next task.
- During dips: one gratitude moment + 60‑second walk.