ھەمبەھىرلەنگەن ئاۋاز

“Find a comfortable seated position with both feet resting firmly on the ground. Rest your hands on your thighs or in your lap. When you’re ready, softly lower your gaze or close your eyes.” Pause 3 seconds Grounding breaths (10–15 seconds) “Begin by taking three slow, deep breaths. Inhale for four… two… three… four. Hold one… two. Exhale for six… two… three… four… five… six.” Pause 2 seconds between breaths Set intention (10 seconds) “As you breathe, bring to mind one clear intention: provision