Bring someone you know to mind. For a moment, wish them well: May you be safe. May you be strong. May you be happy. Notice how sending kindness shifts how you feel inside too.

As you move through your day, walking, typing, driving, pick one action and silently repeat: thank you for this body that lets me… Gratitude turns routine into ritual.

Look around. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. You’ve just pulled yourself back into the present.

Wherever you are, drop your attention down to your feet. Feel them pressing into the floor. Imagine roots growing from your soles, anchoring you. For 30 seconds, let yourself be completely supported.

Close your eyes. Notice your breath. At the very end of the exhale, there is a tiny pause before the inhale begins. Sit in that pause. That is where stillness lives.