Seated
Use your usual supports. Let your feet rest on the ground or their usual support, and choose a position you can maintain comfortably.
Day 3 of 7 · 5–10 minutes
Return your attention.
Stay with one tree a little longer. Explore returning your attention patiently, without needing your mind or surroundings to become quiet.
Take this at your own pace. Repeat a day, shorten the practice, or finish whenever you need to.
Before you begin
Choose your way to practice.
Choose a permitted place with stable ground, clear of damaged or hanging branches and other hazards. Use a bench, stable chair, wheelchair, or comfortable standing position. Choose suitable weather; you can observe from an accessible path without touching the tree.
Today’s practice
Read once, then give it a try.
Arrive
Notice the support beneath you. Let your breath continue naturally. There is no need to count it, deepen it, or hold it.
Choose an anchor
Rest your attention on one detail of the tree: bark, leaves, or a branch. Let your gaze stay soft and move when it needs to.
Notice wandering
Thoughts and sounds will come and go. When you realize your attention has moved, return gently to your chosen detail. You have not failed.
Widen and finish
Notice the wider surroundings again. Let the practice end after about 5–10 minutes, or sooner. Take your time before moving on.
Practice and lesson links
Let this visit be enough.
Set the screen aside when you can. Keep your device available for access, navigation, or communication.
After your visit
What was it like to return your attention without judging where it had gone?
Reflect quietly or write a sentence in your own notebook. Nothing needs to be submitted.