Vitalie Didenco

Free resources

Three short practices. No sign-up, nothing to buy. Read one, then try it.

Meditation

Ten minutes of arriving

10 min

A short practice to settle your breath and return to the body.

  1. 1Sit somewhere you won't be disturbed. Let your hands rest.
  2. 2Feel the weight of your body where it meets the chair or floor.
  3. 3Follow ten slow breaths without changing them.
  4. 4Notice one thing you can feel, one thing you can hear, one thing you can sense inside.
  5. 5When you're ready, open your eyes and move gently.

Breath

The long exhale

5 min

A simple breath pattern you can return to at any point in the day.

  1. 1Breathe in through the nose for a count of four.
  2. 2Breathe out slowly for a count of six.
  3. 3Repeat for five minutes, staying relaxed.
  4. 4If you feel lightheaded, return to your normal breath.

Body

Evening body scan

15 min

A slow way to arrive in the body at the end of the day.

  1. 1Lie down and let the floor or bed hold you.
  2. 2Bring your attention to your feet, then slowly upward through the legs.
  3. 3Continue through the belly, chest, arms, neck and face.
  4. 4Where you find tension, simply notice it. Nothing needs to change.
  5. 5Rest for a few minutes before you get up.

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