1-5a Stop Your Heart From Murmuring

Before beginning, set a timer for 10 minutes. Choose a focus. It can be an image (like a circle or Hebrew letter) or a repetitive sound (like a word, phrase, or song that you repeat) or the sensation of your breath. It could even be the sound of the ocean.

Close your eyes and breathe out.

Bring your attention to the focus.

Try to keep your attention there.

When you find that you have other thoughts, gently return to the focus.

You don’t need to chase the thoughts away: just try not to pay attention to them.

If feelings come up, allow the feelings. Return to the focus.

When the timer goes off, breathe out and open your eyes.