One Minute Return

Pick one anchor: breath at the nose, feet on the floor, or sounds in the room. Write your choice before you start the timer.

Set a one-minute timer and stay with the anchor as best you can. When you notice a wander, return, and let that return count.

Write where your mind went, in a short phrase rather than a full story. If it went many places, pick the one you remember.

Describe the moment you noticed, and the words you used to come back, such as back to the feet or back to the breath.

Name three moments tomorrow, tied to something you already do, when you will practice one return. Write the cue for each.