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# @2:50

ten minutes for clarity, resilience, and focus

## Sitemaps

- [XML Sitemap](https://at250.org/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Mindful stuck practice](https://at250.org/mindful-stuck-practice/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]The Stuck Practice invites us to embody a “stuck” that we’re facing in the real world. We sense more deeply into our current reality, rather than trying to “fix” a situation from the same mind-set or frame of reference that
- [Body observation guided audio](https://at250.org/body-observation/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.27.5″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]Observation of sensation is one of several techniques we practice daily @2:50 pm. Watching sensations is a simple effective practice available to anyone anywhere at any time. For this reason, we return
- [Using breath guided audio](https://at250.org/using-the-breath/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.27.5″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″] Attending to the breath is one of several techniques we practice daily @2:50 pm. Breath attention is one of the simplest most effective practices available to anyone anywhere. For this reason, we return to
- [Simple mindfulness practices you can use anywhere](https://at250.org/simple-mindfulness-practices-you-can-use-anywhere/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.22.1″ _module_preset=”default” custom_margin=”-30px|auto||auto||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.22.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.5″ _module_preset=”default” header_text_color=”#4473a1″ header_2_text_color=”#4473a1″ custom_padding=”||0px|||” global_colors_info=”{}”] Every day @2:50 we prompt with three simple practices. [/et_pb_text][et_pb_text admin_label=”Text” _builder_version=”4.27.5″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”-10px|||||” custom_padding=”||0px|||” global_colors_info=”{}”] observe your breathing and let it go in and out by itself or; notice sensations in your body
- [How might we make mindfulness the new ‘bio-break’?](https://at250.org/how-might-we-make-mindfulness-the-new-bio-break/) - Taking even just a few minutes of quiet reflection time each day has been cited to reduce stress, increase immune response, and even change brain structures to help mitigate the “reptilian” responses our physiology uses to react to a changing world.
- [Normalize Silence](https://at250.org/normalize-silence-presencing-app/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_heading title=”Making silence normal again, one minute at a time” _builder_version=”4.27.5″ _module_preset=”default” title_level=”h2″ global_colors_info=”{}”][/et_pb_heading][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_code _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”] src=”https://at250.org/apps/normalize-silence/normalize-silence-app.html” width=”100%” height=”670″ style=”border: none; overflow: hidden;” title=”Normalize Silence”[/et_pb_code][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”] For
- [Stretch Roulette](https://at250.org/simple-random-stretches-for-you-and-your-team/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”] Energize your day or kickoff a meeting with a quick stretch! [/et_pb_text][et_pb_text _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”] Spin the wheel below to reveal a random stretch and then try it. This page is optimized for screen sharing. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″
- [When sitting still is not enough](https://at250.org/when-sitting-still-is-not-enough/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_heading title=”Hearing a story helps” _builder_version=”4.27.5″ _module_preset=”default” title_level=”h2″ hover_enabled=”0″ sticky_enabled=”0″][/et_pb_heading][et_pb_text _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”]Sometimes it’s not enough to just sit still. The mind tends to wander. Outside distractions can appear louder and more invasive. And at times we may become frustrated with the whole quieting
- [What is mindfulness? Chances are, you’re already practicing it](https://at250.org/what-is-mindfulness-chances-are-youre-already-practicing-it/) - If you're new to mindfulness, you may not know what being “mindful” actually means. You may think to yourself, “Wow! What I wouldn’t give for a few moments of t
- [DIY - eye of awareness](https://at250.org/eye-of-mindfulness-practice/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” custom_padding=”28px|||||” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Use the Eye of Mindfulness background video below to enhance your DIY mindfulness or meditation practice. Then join in any day live at the @2:50 home page. When you meditate with your eyes open, keep a gentle, relaxed gaze. Rather
- [DIY - waves of mindfulness](https://at250.org/diy-waves-of-mindfulness-washing-on-the-shore/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.0″ _module_preset=”default”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” theme_builder_area=”post_content”][et_pb_column _builder_version=”4.27.0″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” theme_builder_area=”post_content” hover_enabled=”0″ sticky_enabled=”0″]Nalu is the Hawaiian word for wave and also can be taken to mean mindful observation. Observing the natural flow of waves helps us understand the waves and flows during during our mindfulness journey. This video is the background
- [Medical Support for Daily Mindfulness](https://at250.org/medical-support-for-daily-mindfulness/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_heading title=”Mindfulness is about more than just managing stress. It has tangible medical benefits that support healthy living.” _builder_version=”4.27.5″ _module_preset=”default” title_level=”h2″ global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”] By: Blake Calamas This article is for informational purposes. It is not medical advice. Please
- [Boxed breathing](https://at250.org/boxed-breathing/) - Boxed breathing is a supplemental @2:50 practice shared by one of our regular participants. It's a simple effective technique that quickly brings the mind into focus. It can be used anywhere and anytime. You can modify the length of the count to suit your needs. Listen on InsightTimer ボックス呼吸法でストレスや不安を解消しましょう。どこでも簡単にできる呼吸法です。眠れない夜、緊張してしまった時などにも効果的です。Use this video provided by https://at250.org to
- [The nose knows](https://at250.org/the-nose-knows/) - Breath attention for focusing is one of several techniques we practice daily @2:50 pm. Focusing on sensations and feelings related directly to breathing can serve as an anchor for the rest of the day. We find that attention to how the breath works naturally in the body can become a core of practice. In this
- [Five years](https://at250.org/five-years/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row column_structure=”2_3,1_3″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”2_3″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_heading title=”Happy Anniversary @2:50″ _builder_version=”4.27.4″ _module_preset=”default” title_font_size=”36px” global_colors_info=”{}”][/et_pb_heading][et_pb_heading title=”We turn five on 12 Mar 2025″ _builder_version=”4.27.4″ _module_preset=”default” title_text_color=”#108108″ title_font_size=”27px” global_colors_info=”{}”][/et_pb_heading][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”] And we’re celebrating all month. Hope everyone is well. Thanks for being part of @2:50. We each bring some of
- [At the hour's top](https://at250.org/at-the-hours-top/) - A collective poem for the anniversary of @2:50 Thank you to participants and guests for joining us to celebrate the anniversary of MIT@2:50 and for your individual and collective contributions to our celebratory poems! Thanks to Lizarett Flavour for curating the chaos into a beautiful verse. Find the original on her site. Thank you to
- [Experiential @2:50 ten-minute daily mindfulness celebrates 730th consecutive day](https://at250.org/experiential-250-ten-minute-daily-mindfulness-celebrates-730th-consecutive-day/) - Mar 11 commemorates two years of daily meetups and the bringing together of people from every continent for over 215,000 person/minutes of quiet reflection together. @2:50 was initiated on 12 March 2020 at MIT as a temporary reaction to growing anxiety surrounding the Covid-19 pandemic. The daily mindful reflection period was shared widely within MIT
- [Experiential MIT@2:50 ten-minute daily mindfulness convenes for 250th consecutive day](https://at250.org/experiential-mit250-ten-minute-daily-mindfulness-convenes-for-250th-consecutive-day/) - The daily event has brought together people from every continent for over 88,000 person/minutes of quiet reflection MIT@2:50 was initiated on 12 March 2020 as a temporary reaction to growing anxiety surrounding the pandemic. The daily mindful reflection period was shared widely within MIT and across the globe to become a daily staple for participants
- [Get a free guided mindful break for your group or meeting](https://at250.org/get-a-free-guided-mindful-break-for-your-group-or-meeting/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row column_structure=”2_5,3_5″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”2_5″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”]A few minutes of quiet in a group setting can go a long way toward increasing empathy, productivity, and enjoyment. We have over 4,000 ten-minute quiet sessions under our collective belts. Book Art, @2:50’s founder and host of the daily
- [@2:50 Global Mindfulness Press Kit and Downloads](https://at250.org/250-global-mindfulness-press-kit-and-downloads/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”] About @2:50 is a free, daily, online mindfulness practice shared with the world. Created at MIT and volunteer-run, @2:50 helps us reflect & recharge with minimal planning. @2:50 promotes no creed, sect, organization, or ideology.
- [Pacifica@2:50 celebrates one year](https://at250.org/pacifica250-celebrates-one-year/) - Join us to celebrate Pacifica@2:50's first year of consecutive daily mindful meetups on Sat 10 Aug! Please mark your calendar and join at 2:45 pm Pacific Time. Host Billy welcomes special guest, Aco Yamagata from Studio Mindflow in Tokyo to lead us on a guided mindfulness practice. After, percussionist Mika Mimura Erickson takes us on
- [Gratitude mind guided audio](https://at250.org/gratitude-guided-mindfulness/) - Gratitude practice is one of several techniques we practice daily @2:50 pm. Gratitude and gratefulness practice can evoke sensations and feelings that resonate with us for the rest of the day. We find attention to gratitude to be foundational to a daily practice. Listen to this guided gratitude practice on Insight Timer
- [Cities served: Atlantica@2:50 mindfulness meditation for you](https://at250.org/mindfulness-meditation-cities-served-eastern-time-zone/) - We look forward to sharing ten minutes of free silent mindfulness meditation with you. This event serves the following cities, states, provinces and countries at 2:50 pm every day. All are welcome to join from any other time zone as is convenient. Whether you have an existing mindfulness or meditation practice or are new to
- [Cities served: Europa@2:50 mindfulness meditation](https://at250.org/list-of-cities-served-by-eastern-european-time-zone-250/) - We look forward to sharing ten minutes of free silent mindfulness meditation with you. This event serves the following cities and countries at 2:50 pm every day. All are welcome to join from any other time zone as is convenient. Whether you have an existing mindfulness or meditation practice or are new to the idea,
- [Cities served: Pacifica@2:50 mindfulness meditation for you.](https://at250.org/cities-served-by-the-pacific-time-zone-250/) - This event serves the following cities, states, provinces and countries at 2:50 pm every day. All are welcome to join from any other time zone as is convenient. Whether you have an existing mindfulness or meditation practice or are new to the idea, this daily event can serve as a container and community to keep
- [@2:50 day of mindfulness](https://at250.org/250-day-of-mindfulness/) - 11 March is hereby proclaimed as @2:50 day of mindfulness We've been quiet together for two years now, let's celebrate. Here's to many more.
- [Love doesn't just sit there](https://at250.org/love-doesnt-just-sit-there/) - “Love doesn’t just sit there,like a stone;it has to be made,like bread,remade all the time,made new.”Ursula K LeGuin
- [Why practice mindfulnes?](https://at250.org/why-practice-mindfulnes/)
- [Anniversary @2:50 EET](https://at250.org/anniversary-250-eet/) - 11 Feb 2021. On this day EET@2:50 held its first meeting hosted from Finland. Meet local host Partha at https://at250.org/about/ Congrats EET!

## Pages

- [@2:50 - presencing daily - ten minutes for clarity](https://at250.org/) - Normalizing silence ten minutes at a time. Free, live, and open to all. Join from any place or background to gain more mindful clarity, resilience, and focus.
- [Get a daily mindfulness reminder](https://at250.org/join-at250-on-screen/) - Register for a daily Zoom email reminder to effortlessly build your mindfulness practice with a global community. Ten minutes for more ease, clarity, and focus
- [A vision of every day mindfulness for everyone](https://at250.org/about-mindfulness/) - We envision a world where everyone everywhere may effortlessly practice mindfulness any day. This is why @2:50 offers a free daily pattern for anyone anywhere.
- [At 2:50 Mindfulness Calendar of Events](https://at250.org/about-mindfulness/mindfulness-calendar/) - Get creative. Have fun. Use the mindfulness calendar to join for, relaxing, or being yourself, meditation for arts, sports, or business goals. Free to everyone
- [How to @2:50](https://at250.org/how-to-250/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.5″ _module_preset=”default” background_color=”#000000″ custom_padding=”||43px|||” bottom_divider_style=”wave2″ bottom_divider_color=”#3d3d3d” bottom_divider_height=”26px” global_colors_info=”{}”][et_pb_row column_structure=”2_5,3_5″ _builder_version=”4.27.5″ _module_preset=”default” background_color=”#000000″ width=”100%” custom_padding=”|13px||13px|false|false” global_colors_info=”{}”][et_pb_column type=”2_5″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_divider show_divider=”off” _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][/et_pb_divider][et_pb_image src=”https://at250.org/wp-content/uploads/2026/05/natural-intelligence-at-2-50.png” alt=”young man’s face with meditating closed eyes and the words natural intelligence in bold poster font” title_text=”natural-intelligence-at-2-50″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][et_pb_column type=”3_5″ _builder_version=”4.27.5″ _module_preset=”default” global_colors_info=”{}”][et_pb_heading title=”Observing the Breath” _builder_version=”4.27.5″ _module_preset=”default”
- [Nalu Minds the Flow - 28-Day Mindfulness Journey](https://at250.org/nalu-mind-the-flow-your-28-day-mindfulness-journey/) - Nalu minds the flow to learn about mindfulness, meditation, and a range of actions to take in just ten minutes a day that improve their life, focus, clarity, and joy
- [Normalize Silence](https://at250.org/normalize-silence/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#0a0000″ background_enable_image=”off” custom_padding=”369px||||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” custom_padding=”||369px|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.4″ _module_preset=”default” title_text_align=”center” title_text_color=”#FFFFFF” title_font_size=”69px” custom_margin=”||||false|false” animation_style=”fade” animation_direction=”right” animation_duration=”1950ms” animation_speed_curve=”ease-in” global_colors_info=”{}”][/et_pb_post_title][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_icon font_icon=”||divi||400″ icon_color=”#969696″ url=”#ease” _builder_version=”4.27.4″ _module_preset=”default” animation_style=”fade” animation_duration=”1550ms” animation_delay=”1400ms” animation_speed_curve=”ease-in” global_colors_info=”{}”][/et_pb_icon][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#0a0000″ background_enable_image=”off” custom_padding=”123px||98px||false|false” global_colors_info=”{}”][et_pb_row module_id=”ease” _builder_version=”4.27.4″
- [hn](https://at250.org/hn/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#42a3a3″ global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” max_width=”1200px” hover_enabled=”0″ global_colors_info=”{}” width=”100%” sticky_enabled=”0″][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-here-now.png” alt=”be here now” title_text=”@250-here-now” url=”https://at250.org” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_url=”https://at250.org” button_text=”·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_bg_color=”#42a3a3″ button_border_width=”4px” button_border_color=”#FFFFFF” button_font=”Stardos Stencil|700|||||||” background_layout=”dark” hover_enabled=”0″ global_colors_info=”{}” button_border_radius=”100px” button_letter_spacing=”0px” sticky_enabled=”0″][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#42a3a3″ min_height=”824px” [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#42a3a3″ global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” max_width=”1200px” hover_enabled=”0″ global_colors_info=”{}” width=”100%” sticky_enabled=”0″][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-here-now.png” alt=”be here now” title_text=”@250-here-now” url=”https://at250.org” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_url=”https://at250.org” button_text=”·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_bg_color=”#42a3a3″ button_border_width=”4px” button_border_color=”#FFFFFF” button_font=”Stardos Stencil|700|||||||” background_layout=”dark” hover_enabled=”0″ global_colors_info=”{}” button_border_radius=”100px” button_letter_spacing=”0px” sticky_enabled=”0″][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#42a3a3″ min_height=”824px”
- [Subscribe to mindful updates](https://at250.org/subscribe-mindful-mailing-list/) - Subscribe to receive monthly mindful updates and and invitations to mindfulness, meditation, wellness, and healthy living activities.
- [siu](https://at250.org/siu/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#09a6a6″ global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/08/@250-silence-is-universal.png” alt=”silence is universal at 2:50″ title_text=”@250-silence-is-universal” _builder_version=”4.27.4″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” url=”https://at250.org” sticky_enabled=”0″][/et_pb_image][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#09a6a6″ min_height=”745px” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_url=”https://at250.org” button_text=” ·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_bg_color=”#09a6a6″ button_border_width=”3px” button_border_color=”#FFFFFF” button_border_radius=”53px” button_font=”|800|||||||” global_colors_info=”{}”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section]
- [Readings](https://at250.org/readings/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”] The @2:50 daily practice is generally silent with minimal guidance. On some days we may hear a reading or guided activity. We record these here as they happen. [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default”
- [mf](https://at250.org/mf/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#000000″ global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/mind-the-flow-@250.png” title_text=”mind-the-flow-@250″ url=”https://at250.org” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][et_pb_button button_url=”https://at250.org” button_text=”·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_text_color=”#FFFFFF” button_bg_color=”RGBA(255,255,255,0)” button_border_width=”3px” button_border_color=”#FFFFFF” button_border_radius=”100px” button_letter_spacing=”0px” global_colors_info=”{}”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#000000″ hover_enabled=”0″ global_colors_info=”{}” min_height=”900px” sticky_enabled=”0″][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_column][/et_pb_row][/et_pb_section]
- [ig](https://at250.org/ig/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#65548d” hover_enabled=”0″ sticky_enabled=”0″][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” width=”100%” max_width=”1200px” hover_enabled=”0″ sticky_enabled=”0″][et_pb_column _builder_version=”4.27.4″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/play-infinite-game@250.png” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” title_text=”play-infinite-game@250″ hover_enabled=”0″ sticky_enabled=”0″ url=”https://at250.org”][/et_pb_image][et_pb_button button_text=”·” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” button_text_color=”#FFFFFF” button_bg_color=”RGBA(255,255,255,0)” button_bg_enable_color=”on” button_border_width=”3px” button_border_color=”#FFFFFF” button_border_radius=”100px” button_letter_spacing=”0px” button_font=”–et_global_heading_font|700|||||||” button_alignment=”center” button_text_size=”36px” button_url=”https://at250.org” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#65548d” hover_enabled=”0″ sticky_enabled=”0″ min_height=”900px”][/et_pb_section]
- [rtrs](https://at250.org/rtrs/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#a6a60e” hover_enabled=”0″ sticky_enabled=”0″][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” width=”100%” max_width=”1200px” hover_enabled=”0″ sticky_enabled=”0″][et_pb_column _builder_version=”4.27.4″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-right-to-remain-silent-1.png” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” alt=”you have the right to remain silent at 2:50 pm” title_text=”@250-right-to remain-silent” url=”https://at250.org” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_image][et_pb_button button_text=”·” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” button_alignment=”center” button_text_size=”36px” hover_enabled=”0″ sticky_enabled=”0″ button_url=”https://at250.org” button_bg_color=”RGBA(255,255,255,0)” button_border_color=”#FFFFFF” button_border_radius=”100px” button_letter_spacing=”0px” button_font=”|800|||||||” button_border_width=”4px”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ theme_builder_area=”post_content”
- [trtrs](https://at250.org/trtrs/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#655290″ background_enable_image=”off” min_height=”1000px” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” width=”100%” max_width=”1200px” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-right-to-silence.png” alt=”the right to remain silent poster” title_text=”@250-right-to-silence” url=”https://at250.org” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][et_pb_button button_url=”https://at250.org” button_text=”·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_bg_color=”RGBA(255,255,255,0)” button_border_width=”4px” button_border_color=”#FFFFFF” button_border_radius=”100px” button_font=”Stardos Stencil|700|||||||” background_layout=”dark” hover_enabled=”0″ global_colors_info=”{}” button_letter_spacing=”0px” sticky_enabled=”0″][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#655290″ background_enable_image=”off” min_height=”1000px” global_colors_info=”{}”][/et_pb_section]
- [rir](https://at250.org/rir/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#09a6a6″ hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” width=”100%” max_width=”1200px” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-rest-resistance.png” alt=”rest is resistance poster” title_text=”@250-rest-resistance” url=”https://at250.org” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][et_pb_button button_url=”https://at250.org” button_text=”·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_bg_color=”RGBA(255,255,255,0)” button_border_width=”4px” button_border_color=”#FFFFFF” button_border_radius=”100px” button_font=”|800|||||||” global_colors_info=”{}”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#09a6a6″ hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″ min_height=”873px”][/et_pb_section]
- [pe](https://at250.org/pe/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#a7742c” hover_enabled=”0″ sticky_enabled=”0″][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” width=”100%” max_width=”1200px” hover_enabled=”0″ sticky_enabled=”0″][et_pb_column _builder_version=”4.27.4″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-please-enjoy.png” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” alt=”please enjoy poster” title_text=”@250-please-enjoy” url=”https://at250.org” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_image][et_pb_button button_text=”·” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” button_url=”https://at250.org” hover_enabled=”0″ sticky_enabled=”0″ button_alignment=”center” button_text_size=”36px” button_bg_color=”RGBA(255,255,255,0)” button_border_width=”4px” button_border_color=”#FFFFFF” button_border_radius=”100px” button_letter_spacing=”0px” button_font=”|800|||||||”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#a7742c” hover_enabled=”0″ sticky_enabled=”0″ min_height=”837px”][/et_pb_section]
- [owi](https://at250.org/owi/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#a24444″ hover_enabled=”0″ sticky_enabled=”0″][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” width=”100%” max_width=”1200px” hover_enabled=”0″ sticky_enabled=”0″][et_pb_column _builder_version=”4.27.4″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-out-is-in.png” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” title_text=”@250-out-is-in” url=”https://at250.org” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_image][et_pb_button button_text=”·” _builder_version=”4.27.4″ _module_preset=”default” theme_builder_area=”post_content” button_text_size=”36px” button_border_width=”4px” button_bg_color=”RGBA(255,255,255,0)” button_border_color=”#FFFFFF” button_letter_spacing=”0px” button_border_radius=”100px” button_font=”|800|||||||” button_alignment=”center” hover_enabled=”0″ sticky_enabled=”0″ button_url=”https://at250.org”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.27.4″ _module_preset=”default” background_color=”#a24444″ hover_enabled=”0″ sticky_enabled=”0″ min_height=”849px”][/et_pb_section]
- [tanw](https://at250.org/tanw/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#27a64c” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” width=”100%” max_width=”1200px” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-there-are-no-words-1.png” alt=”there are no words at two fifty pm poster” title_text=”@250-there-are-no-words” url=”https://at250.org” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_url=”https://at250.org” button_text=”·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_text_color=”#FFFFFF” button_bg_color=”#27a64c” button_border_width=”4px” button_border_color=”#FFFFFF” button_border_radius=”100px” button_font=”|700|||||||” global_colors_info=”{}”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#27a64c” hover_enabled=”0″
- [ptig](https://at250.org/ptig/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.4″ _module_preset=”default” background_color=”#4473a1″ global_colors_info=”{}”][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” max_width=”1200px” hover_enabled=”0″ global_colors_info=”{}” width=”100%” sticky_enabled=”0″][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://at250.org/wp-content/uploads/2025/06/@250-infinite-game.png” alt=”play the infinite game at 2:50 pm Poster” title_text=”@250-infinite-game” url=”https://at250.org” _builder_version=”4.27.4″ _module_preset=”default” width=”100%” max_width=”100%” global_colors_info=”{}”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_button button_url=”https://at250.org” button_text=”·” button_alignment=”center” _builder_version=”4.27.4″ _module_preset=”default” button_text_size=”36px” button_text_color=”#FFFFFF” button_bg_color=”#4473a1″ button_border_width=”4px” button_border_color=”#FFFFFF” button_border_radius=”100px” button_letter_spacing=”0px” button_font=”Stardos Stencil|700|||||||” global_colors_info=”{}”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section
- [Privacy](https://at250.org/privacy-policy/) - Who we are "@2:50 ten minute reflection" (@2:50) is a volunteer-hosted daily silent reflection online for ten minutes. Our website addresses are: https://at250.org and https://at250.mit.edu. Participation acknowledgment Webinar viewers (join by clicking the links on the home page) do not join by a camera. Viewers are identified by display name only in the list of
- [Live](https://at250.org/live/)
- [Thank You for your mindful interest](https://at250.org/thank-you/) - thank you for your mindful subscription to at 2:50 ten minutes of daily mindfulness
- [First Sundays Mindfulness](https://at250.org/first-sundays/) - joint @2:50 (at 2:50 pm) and mindful boston for free discussion and chat about mindfulness practice, meditation, reflection, yoga, instruction, and beyond,
- [Daily Mindful Meme](https://at250.org/daily-meme/) - @2:50 daily mindful meme practice and prompt to promote self-reflection and awareness leading to mental health and wellbeing
- [Daily Mindfulness Insight](https://at250.org/daily-insight/) - [et_pb_section fb_built=”1″ _builder_version=”4.23.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.23.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.23.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” hover_enabled=”0″ sticky_enabled=”0″] Get daily mindfulness insights from more than a year’s published materials, prompts, quotes, and articles. Please Enjoy! [/et_pb_text][et_pb_blog fullwidth=”off” posts_number=”20″ include_categories=”42″ use_manual_excerpt=”off” excerpt_length=”0″ show_author=”off” show_date=”off” show_categories=”off” show_excerpt=”off” _builder_version=”4.23.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_blog][/et_pb_column][/et_pb_row][/et_pb_section]

## Projects

- [Nalu Minds the Flow - touch of breath - 3 of 28](https://at250.org/project/nalu-mind-the-flow-touch-of-breath-3-of-28/) - Nalu decides they want to focus a little more on the breath and noticing the touch of breath. Another quality of the breath they noticed in previous days was to
- [Nalu Minds the Flow – sound of breathing - 2 of 28](https://at250.org/project/nalu-mind-the-flow-sound-of-breathing-2-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”] Today, Nalu explores the sound of their breathing. Using the sound of the breath is a tried and true way to connect with the present moment. We follow Nalu as they observe the sound. What
- [Nalu Minds the Flow - observing breathing - 1 of 28](https://at250.org/project/nalu-mind-the-flow-observing-breathing-1-of-28/) - Today, Nalu explores observing breathing. Nalu realizes that breathing is the most consistent waveform they have sensed in their life and looks to explore more
- [Nalu Minds the Flow – silent reflection - 28 of 28](https://at250.org/project/nalu-mind-the-flow-silent-reflection-28-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]To conclude our Journey with Nalu we enjoy a full ten minutes of relative silence. We can use this time to practice together any of the many practices we learned from Nalu. Everyone is always welcome
- [Nalu Minds the Flow - gratitude - 27 of 28](https://at250.org/project/nalu-mind-the-flow-gratitude-27-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]As we near the end of our journey with Nalu we continue to explore the sensations of gratitude and gratefulness. Everyone is always welcome to enjoy live practice any day from the home page https://at250.org[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_2,1_2″
- [Nalu Minds the Flow - gratitude - 26 of 28](https://at250.org/project/nalu-mind-the-flow-gratitude-26-of-27/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Observing and practicing gratitude can expand our awareness and improve our outlook. Today we learn more about gratefulness from Nalu through observing nature. Everyone is always welcome to enjoy live practice any day from the home page
- [Nalu Minds the Flow - gratefulness - 25 of 28](https://at250.org/project/nalu-mind-the-flow-gratefulness-25-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Nalu sees they’re beginning to come to the returning point of their minding the flow journey and takes the next few days to remember their learning with gratitude. Everyone is always welcome to enjoy live practice
- [Nalu | Mind the Flow - return to the breath - 24 of 28](https://at250.org/project/nalu-mind-the-flow-return-to-the-breath-24-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Returning to their old friend and consistent confidant, Nalu again rests their attention on the breath. They observe nature’s air moving in and out of their body. Whether by placing their hands on their abdomen, observing
- [Nalu Minds the Flow - setting intention - 23 of 28](https://at250.org/project/nalu-mind-the-flow-setting-intention-23-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Noticing the inner sensations as they occur even while immersed in the outside world of interactions, Nalu begins to see how easy it is to become aware of people and situations that help create insight, understanding,
- [Nalu Minds the Flow - intention setting - 22 of 28](https://at250.org/project/nalu-mind-the-flow-intention-setting-22-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]With this direct experience of the breath in the body, the flow in the body, and a variety of sensation that appear to rise and fall of their own accord, Nalu sets an intention for the
- [Nalu Minds the Flow - intentions - 21 of 28](https://at250.org/project/nalu-mind-the-flow-intentions-21-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Nalu is moved by seeing so many others in so many experiences in their lives. They know there is little they can do to change the waveform for others, but have experienced so much already in
- [Nalu Minds the Flow - understanding others - 20 of 28](https://at250.org/project/nalu-mind-the-flow-understanding-others-20-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Nalu decides to walk down the shore, down to where the people are congregating together. Maybe they’re looking out over the waves, looking out over the flow. Or maybe they’re enjoying the wind or the weather.
- [Nalu Minds the Flow - observing others - 19 of 28](https://at250.org/project/nalu-mind-the-flow-observing-others-19-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]As Nalu begins to learn more about the world around them and the flows and the waves that happen. They’re walking along the shoreline, looking into the distance and can see other figures there along the
- [Nalu Minds the Flow - viewing others - 18 of 28](https://at250.org/project/nalu-mind-the-flow-viewing-others-18-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]For today, rather than have the eyes closed, Nalu chooses to keep eyes open. Maybe softening the gaze so that it’s relaxed. But the idea here is to be observing the breath, but also be observing
- [Nalu Minds the Flow - return to breath - 17 of 28](https://at250.org/project/nalu-mind-the-flow-return-to-breath-17-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Today, Nalu returns to the very basics. We’re going follow along as they observe the breath again as it comes into the body and as it goes out from the body. This will be the only
- [Nalu Minds the Flow - full body scan - 16 of 28](https://at250.org/project/nalu-mind-the-flow-full-body-scan-16-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Today, we follow Nalu as they then learn how to take a full body scan from the top of the body to the bottom and from the bottom of the body back up, much like a
- [Nalu Minds the Flow - body scan - 15 of 28](https://at250.org/project/nalu-mind-the-flow-body-scan-15-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]We’re here together with Nalu learning how to observe waves as they happen. As we continue to experience sensations, we’re going to be moving farther down the body, and we’re just going to be slowly moving
- [Nalu Minds the Flow - box breath - 8 of 28](https://at250.org/project/nalu-mind-the-flow-box-breath-8-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]Nalu wants to try out a counted box breath practice. It might be something they can use to help regulate their sensations and feelings and maybe keep their mind at ease. So yesterday, Nalu
- [Nalu Minds the Flow - body sensation - 14 of 28](https://at250.org/project/nalu-mind-the-flow-body-sensation-14-of-28/) - Nalu has noticed in the past that concentration begins to take place as they continue to observe the breathing. They might start to notice body sensation and
- [Nalu Minds the Flow - notice sensations - 13 of 28](https://at250.org/project/nalu-mind-the-flow-notice-sensation-13-of-28/) - Today, Nalu notices the breath moving into the body and flowing out from the body. They start to notice sensations that happen along with breathing and begin to explore
- [Nalu Minds the Flow - box breathing - 9 of 28](https://at250.org/project/nalu-mind-the-flow-box-breathing-8-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Nalu wants to try out a counted breathing practice. It might be something they can use to help regulate their their sensations and regulate their feelings and maybe keep their mind at ease. So you yesterday
- [Nalu Minds the Flow - touch of breath - 11 of 28](https://at250.org/project/nalu-mind-the-flow-touch-of-breath-11-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]We’ve been exploring the breath with Nalu and been taking a little bit of control over the breath for the past few days. Today we’re going to transition a little bit from the breathing into the
- [Nalu Minds the Flow - body observation - 12 of 28](https://at250.org/project/nalu-mind-the-flow-body-observation-12-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Today as Nalu settles into a natural flow and rhythm they notice the breathing appears to be happening all by itself, as the air comes into the body and the air moves out of the body.
- [Nalu Minds the Flow - circular breathing - 10 of 28](https://at250.org/project/nalu-mind-the-flow-circular-breathing-10-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]So we’ve been following Nalu as they explore the learnings from their friends on their neighbor island, and we’ve explored sensing the breath through sound and touch and feeling. We’ve also experienced how Nalu learned about
- [Nalu Minds the Flow - breath control - 7 of 28](https://at250.org/project/nalu-mind-the-flow-breath-control-7-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]For the past six days, Nalu has been exploring their breathing. They’ve been exploring the sensations of the breathing, the sound of the breathing, the touch of the breath on the body, and they’ve started to
- [Nalu Minds the Flow - breathing waveform - 6 of 28](https://at250.org/project/nalu-mind-the-flow-breathing-waveform-6-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]So as the breath happens, it inhales into the body and then there’s a slight pause at the top of the breath before the exhale occurs. And at the bottom of the exhale of the breath,
- [Nalu Minds the Flow - deepening touch - 5 of 28](https://at250.org/project/nalu-mind-the-flow-deepening-touch-5-of-28/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_post_title meta=”off” featured_image=”off” _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”][/et_pb_post_title][et_pb_text _builder_version=”4.27.0″ _module_preset=”default” global_colors_info=”{}”]Today, we’ll follow Nalu again as we notice the touch of the breath as it moves in through the nostrils, or in through the mouth, or a combination of both. And we notice the touch of
- [Nalu Minds the Flow - touch of breath - 4 of 28](https://at250.org/project/nalu-mind-the-flow-touch-of-the-breath-4-of-28/) - Nalu decides they want to zoom in and notice more about the touch of the breath as it enters and leaves the body. It seems that the breath happens on its own, so

## Categories

- [Group](https://at250.org/category/group/)
- [Resources](https://at250.org/category/resources/)
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- [Observation](https://at250.org/category/days/observation/)
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## Tags

- [mindfulness](https://at250.org/tag/mindfulness/)
- [health](https://at250.org/tag/health/)
- [meditation](https://at250.org/tag/meditation/)
- [worklife](https://at250.org/tag/worklife/)
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## Project Categories

- [Nalu](https://at250.org/project_category/nalu/)
- [Week One](https://at250.org/project_category/week-one/)
- [Week Two](https://at250.org/project_category/week-two/)
- [Week Three](https://at250.org/project_category/week-three/)
- [Week Four](https://at250.org/project_category/week-four/)