A One Minute Refuge

A simple breathing practice to help steady attention and calm the nervous system.

This is a quiet, ordinary practice used in many traditions.
It doesn’t require belief, effort, or experience.

You can do this practice standing or if you want to explore it’s full potential begin by sitting with you arms and legs uncrossed. You may choose to enjoy this with your eyes closed.

You are invited to focus your attention at the tip of your nose. Then, simply notice your breath as it enters and leaves.In, out. In, out.

Nothing needs to change.
Nothing needs to be fixed.

Let the moment continue.
Stay with yourself a little longer.

If listening is easier, an audio version is available.

If this felt helpful, Bright Moments offers a small collection of similar tools — brief, optional, and meant to meet you where you are.

You’re welcome to explore them and use them as you will.

There’s no cost, and no obligation.