One quiet minute here
5 min Calm
Sixty seconds, exactly where you are standing. No app, no breathing technique, just this place.
Een minuut stilstaan op de plek waar je toch al staat, vraagt niets bijzonders. Geen rustige omgeving, geen vrije agenda. Het kan midden in een supermarkt zijn, of op een perron waar iemand vlakbij een telefoongesprek voert. De meeste mensen ontdekken dat ze die omgeving nauwelijks hadden opgemerkt tot ze er bewust in luisteren, van het verre geluid van verkeer tot het zachte zoemen van de koelkast naast hen.
Wat deze minuut anders maakt dan even pauzeren, is de volgorde: eerst horen, dan voelen, dan kijken. Dat laatste, tien seconden één ding aankijken nadat de timer is gegaan, werkt als een kleine reset. De structuur houdt je hier, in plaats van dat je gedachten alvast vertrekken naar wat daarna komt. Soms is dat genoeg om de rest van het uur anders aan te voelen.
Stand or sit. Put the phone in a pocket after starting a one-minute timer.
Suggestion: Face away from the path if you can.Name five things you hear, from far to near.
Suggestion: The nearest one is usually your own breath.Name three things you smell or feel on your skin.
Suggestion: Wind, damp, sun, cold: all count.When the timer goes, look at one thing for ten more seconds. Then go on.
Suggestion: That is it. It works because it is short.Related playbooks
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by PlayTryBe team