Scattered to single-pointed · Before work

Clear Focus

A short pre-work sequence: alternate-nostril breathing, an opening mantra, then straight into the task.

00:00Ready

Sit comfortably before you begin.

8 minutes00:00 left

Press Space to pause or continue

Keep this page visible during practice. Shoonyaka requests screen wake lock where supported; a locked device may delay the step bell.

The sequence

3 steps, 8 minutes

  1. Nadi Shodhana

    Alternate nostrils with no retention at any point in the round.

    Read the breath guide →
    4 min
  2. Opening mantra

    Nine slow repetitions, one per exhale.

    Read the mantra →
    2 min
  3. Name the task

    Sit still and decide the single next thing. Do not plan the whole day.

    Open the meditation timer →
    2 min

Why this order

Built to be done at a desk before starting something that needs attention. It is deliberately the shortest path here so it survives a real workday.

Notes

  • Do not practise Nadi Shodhana through a blocked or irritated nose.
Before you begin

Breathe comfortably—never force, compete, or push through discomfort. Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. Stop immediately and return to natural breathing if you feel dizzy, faint, breathless, numb, panicked, painful, or unwell. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, seek guidance from a qualified healthcare professional before breath retention or unfamiliar breathwork.