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Start Here · Day 7

On your own

Very little guidance and long silences, then how to keep practicing a few minutes a day.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. Welcome to day seven, the last day of Start Here. Today there is very little guidance. Mostly, it is you and the quiet.
  2. Settle into a position you can hold. Sitting, standing or lying down.
  3. Close your eyes, or let them rest low.
  4. Take a slow breath in through your nose.
  5. And out through your mouth.
  6. Choose one anchor for today. The breath, the body or sounds. Whichever feels easiest.
  7. When your mind wanders, you know what to do. Notice, and come back. Counting or naming thinking can help.
  8. I will be quiet now, and check in now and then.
  9. If you have drifted, come back to your anchor.
  10. Just this breath.
  11. Nothing to fix. Keep coming back.
  12. Notice the body, the sounds, the breath. Then rest again on your anchor.
  13. A few more minutes. Keep going.
  14. Begin to let your attention widen. Notice the whole body, and the room around you.
  15. Take one deeper breath in.
  16. And let it go slowly.
  17. Open your eyes if they were closed. Move a little.
  18. You have finished Start Here. You now have a few simple tools. The breath, the body, sounds, counting, kind words and watching thoughts.
  19. To keep going, a few minutes a day is plenty. Pick a regular moment, like after your morning coffee, before a workout or before bed.
  20. Some days will feel settled and some will feel busy. Both count. What matters is showing up.
  21. You can repeat any of these sessions, or try another series next. Thank you for practicing.