a 3-minute grounding practice for your workday

no mat, no app, no one watching. three minutes between meetings.

minute one: feel your feet. both of them, flat on the floor. press down gently and notice the floor press back.

minute two: lengthen your exhale. in for four, out for six. the long exhale is the whole trick — it's your body's built-in downshift.

minute three: name three things you can see, two you can hear, one you can feel. boring on purpose. boring is regulating.

that's it. you just practised somatic awareness at your desk.

do it daily for a week and watch what happens to your 3pm spiral.