Indoors: Notice how the chair or bed supports your body. Take a few slow breaths. Gently close your eyes and remember a time you were outside. Where were you? What did you see, hear, smell? How did it feel? Hold the image like a photograph. Breathe in the memory. Breathe out with thanks.

Outdoors: Sit or stand outside. Feel the earth under your feet. Notice your breath. Look at the colors, shapes, and sounds. Ask, “What can this land teach me?” Wonder about the people and creatures who came before you. Find ways to honor the earth. Breathe in awareness. Breathe out gratitude