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First Steps · Day 1 of 7

The smallest possible start

Listen: English اردو · Uzma اردو · Asad

You do not need to feel better today. That is not the job. The job today is one breath done on purpose, and that is genuinely all.

People arrive here carrying a lot, and the mistake almost everyone makes is trying to fix all of it at once on the first evening. That is why they stop by Thursday. We are going to go slower than you want to.

Try this · 1 minute

The double breath

  1. Breathe in through your nose, normally.
  2. On top of that, take one more short sniff in.
  3. Let it out slowly through your mouth, longer than both in-breaths together.
  4. Three times. Then stop.
Your notes — only you see these

What made you open this course today? Write it in a sentence, for yourself.

What did you notice in your body after the third breath — anything at all?

One quick check

Which part of the breath does the calming work?

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