PDI DAY 1: Adapting

Adapting Practice: Pair box breathing with affirmation.

1) Take a comfortable seat or stand tall with your feet grounded.

Allow your shoulders to relax and your hands to rest easily.

If it feels comfortable, close your eyes or soften your gaze.

We’ll use a simple technique called box breathing — breathing in a steady rhythm to help calm the mind and bring your body into balance.

Let’s begin.

Inhale slowly through your nose for four counts —

One… two… three… four.

Feel your lungs expand.

Hold your breath for four counts —

One… two… three… four.

Notice the stillness.

Exhale gently through your mouth for four counts —

One… two… three… four.

Release any tension.

Pause again for four counts —

One… two… three… four.

Let your body settle into the quiet.

Continue this rhythm:

Inhale… Hold… Exhale… Pause.

Like tracing the four sides of a box with your breath.

With each round, imagine your breath creating more space within you — more calm, more clarity, more presence. Even just a few cycles can help reset your nervous system.

When you’re ready, take one final deep breath in… and let it go.

Gently open your eyes or lift your gaze.

2) Now let the breath settle into its natural rhythm.

With each inhale, quietly say to yourself:

'I accept what is.'

With each exhale, repeat: 'I adjust with ease.'

Notice how the words and the rhythm of your breath create space between you and the stress of change. For these few minutes, allow yourself to be both steady and flexible—rooted in the moment, yet open to what’s next.