Settling in: a two-minute arrival

Sit or lie down somewhere you won't be interrupted. Dim the room. If you're on a TV, sit far enough back that the whole screen fits comfortably in your view.

Posture. Spine long but not rigid. Hands resting. Jaw soft. Let the shoulders drop on an out-breath.

Breath. Three slow breaths: in through the nose for four, out through the mouth for six. Then let the breath find its own rhythm — you don't need to control it after this.

Eyes. Half-closed is fine. Let the visuals be something you receive rather than watch. If your eyes want to close, let them; the sound carries the session.

Controls. A small row stays on screen the whole time. Ground me stops the motion and pauses the sound immediately; Silence mutes the soundtrack without stopping the visuals. Both stay available even when the other controls fade. Show controls opens the settings drawer for pace, brightness, duration and soundtrack, and Exit ends the session.

On a keyboard: G grounds, S silences, Space pauses and resumes, C opens the controls, F toggles full screen and Esc exits. Arrow keys are left alone so sliders and menus work normally.

When thoughts come. They will. Notice them, then return attention to the breath or to one point of light. That return is the practice.