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Start Here · Day 1

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Settle in and rest your attention on the breath.

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  1. Welcome to Spinn Mind. This is day one of Start Here, seven short sessions to learn the basics.
  2. Find a position you can hold without effort. Sitting on a chair is perfect. Lying down works too.
  3. You can close your eyes, or rest them on a spot on the floor in front of you.
  4. Let your shoulders drop a little. Let your hands rest wherever they feel heavy.
  5. Take one slow breath in through your nose.
  6. And let it go, slowly, through your mouth.
  7. Once more. Breathe in.
  8. And out.
  9. Now let your breathing find its own pace. There is nothing to fix and nothing to do.
  10. Notice where you feel the breath most clearly. It might be the cool air at your nose, the rise of your chest, or your belly moving.
  11. Pick one of those places and rest your attention there.
  12. Your mind will wander. That is not a mistake. That is what minds do.
  13. When you notice you have drifted, that moment of noticing is the practice. Gently come back to the breath.
  14. Feel the breath coming in.
  15. And the breath going out.
  16. If it helps, count each breath out. One. Two. Up to five, and then start again at one.
  17. If you lose count, start again at one. No one is keeping score.
  18. Keep resting on the breath, coming back each time you drift.
  19. Notice the weight of your body, held by the chair or the floor.
  20. Notice the sounds around you, near and far, without needing to name them.
  21. In a moment, we will finish. Take one deeper breath in.
  22. And let it out slowly.
  23. Open your eyes if they were closed. Move your fingers and toes.
  24. That is day one. A few minutes of attention, and a little more space in your day. See you tomorrow.