Day 5 – You deserve to feel calm

Exercise – Day 5

Today you will have a still moment with you.
You will be with yourself in this present moment.
The present doesn’t consider what just happened 5 minutes ago or even yesterday, nor what will happen 30 mins from now.
It is the pause from relating to the world around you. To people, to places, to things.

Being present with yourself is a moment where you can be aware of yourself.
It goes beyond words and actions. It is your possibility to listen to you.
You deserve to be listened to.
You can only accept yourself and understand yourself if you take your time and listen, feel, communicate with yourself.
As you know, it is difficult to practice presence. You have already practised a breathing exercise on day 2.
Today is a new presence exercise for you.

Feel calm, at ease, light and loved.

Put your phone on airplane mode to avoid distractions for the next 8 minutes.


This step takes approx. 30 seconds.


Sit comfortably in a chair with your feet on the floor.

Close your eyes. Inhale deep and slowly once. Exhale deep and slowly.

Then open your eyes and go to step 2.


This step takes approx. 1 minute.

Look around you.
What do you see? Maybe your sofa, your dining table, something on the floor, a lamp that is on?
Go to step 3.


This step takes approx. 30 seconds.

Close your eyes and listen.
What can you hear? Is there silence or maybe a little noise?
Open your eyes again and go to step 4.


This step takes approx. 30 seconds.

Close your eyes and breathe through your nose.
What can you smell?
Open your eyes and go to step 5.


This step takes approx. 1½ minute.

Deep breaths
Now take a moment where all you do is feel the fullness of your breath.
Close our eyes.
Inhale slow and deep through your nose.
Exhale slowly through your mouth.
Feel the cool air coming in through your nose. Feel warm air leaving your mouth.
Nothing else matters right now other than simply breathing and being there for your breath.

Breath in like this 6 times.
And open your eyes again.


This step takes approx. 1 minute.

Feel yourself
Close your eyes again. Breathe normally and sit for a moment. Just feel the inside of you. Can you feel your heartbeat? Can you feel the soles of your feet towards the ground?
Open your eyes whenever you feel like it.

Well done! You are done with today’s exercise.

You can use this exercise at any time needed or you can pick parts of the exercise and find your own routine.
E.g. Breath, look, listen, smell, breath and feel yourself.
To start with you can set your alarm and use 20 seconds to each step.
Then it is only 2 minutes of check in on you.
The more experienced you get, the longer you can stay in each step.

Thank you for today.
Remember to fill out the feedback form below.


“Wherever you are, be there totally”
Eckhart Tolle


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