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Lay down comfortably, close your eyes, and focus attention on different parts of the body in sequence from toes to head, observing sensations without judgment.

Sit in a comfortable position, close your eyes, focus on your breath, and bring your attention back to it whenever your mind wanders.

Walk slowly and deliberately, observe the movement of your feet and sensations in your body, and focus on each step.

Silently repeat phrases that wish happiness, well-being, and peace for yourself and others, feeling the intent behind the words.

Eat slowly, paying full attention to the taste, texture, and smell of the food, and the act of eating itself.

Concentrate on the natural inhalation and exhalation of your breath without trying to control it, simply observing its rhythm and quality.

Listen to the sound of a bell or chime, and keep your attention focused on the sound until it fades completely into silence.

Choose an object, natural or otherwise, and focus all your attention on it, noticing every detail, color, shape, and texture.

Listen to the sounds in your environment without judging or identifying them, allowing them to come and go naturally.

Carry a small notebook, note down thoughts that arise, acknowledge them, and then redirect your attention to the present moment.

Perform gentle stretches while paying close attention to the physical sensations in the muscles and joints, and the movement of the body.