“Retire into thyself. The rational principle which rules has this nature, that it is content with itself when it does what is just, and so secures tranquillity.” — Marcus Aurelius, Meditations 7.28 (George Long)

Exercise (20 min)#

1. Read your seven daily scores since Day 7. Average them.
2. Identify the one emotional trigger that most often pulled you out of presence this week.
3. Rehearse, in writing, the Cool-Down Protocol you would run the next time it appears.
4. Write the sentence: “Next week I will ____.”

Journal Prompt#

In what single moment this week did I most fully inhabit the present — and what was different about that moment?