For this exercise, you will need a quiet space and anything that will make your body comfortable (pillows, blanket, yoga mat, etc.).

Minute 1 – Ground in the Present

• Sit comfortably and let your body settle.
• Take a slow breath in through your nose for 4 counts.
• Pause briefly.
• Breathe out through your mouth for 6 counts, releasing any tension.
• Repeat this breath two more times.
• As you breathe, feel the Earth beneath you—steady, patient, and holding you.

Minute 2 – Connect to Shared Humanity

• Bring your awareness to your heart area.
• Notice the natural rhythm of your breath.
• Imagine people across the world doing the same simple act—breathing.
• Silently reflect: “Just like me, all beings wish to be safe, seen, and at peace.”

Minute 3 – Extend Peace Outward

• Picture the Earth from above — the oceans, forests, cities, and skies.
• With each inhale, imagine drawing in calm and clarity.
• With each exhale, imagine sending peace outward to your community, to places of conflict, to all living beings.
• Silently repeat: “May peace begin with me. May peace move through us all. May peace wrap the world in a gentle embrace."
• Take one final breath.
• When you’re ready, gently return—carrying this intention into the rest of your evening.