Build Resilience by Staying in the Moment — A Practical Guide from Jenée Johnson

# What this practice is for

# The central practice Sit comfortably with a straight but relaxed back. Close your eyes or drop your gaze. Use the breath as a welcome mat: when thoughts pull you away, notice the wandering and come back to the breath. You can label the breath silently ("breathing in, breathing out") or count exhales up to ten and restart when you lose the count.

The instruction is simple and repeatable: stay on the spot. Treat this as minding the business that belongs to you — tending your own inner garden rather than getting lost in external distractions.

# Why this builds resilience

# Short ritual to reinforce the practice Toward the end of a short session, place your hand on your chest and thank yourself for staying with the practice. This small gesture encourages self-compassion and signals the brain that showing up for yourself matters.

# How to use it in daily life

# About Jenée Johnson Jenée Johnson founded the Right Within Experience, a program that teaches practical mindfulness to people of African ancestry. She is a Certified Professional Co-Active Coach, a racial healing and emotional intelligence educator, and a HeartMath facilitator. She has led efforts to bring mindfulness into public health through trauma-informed systems and serves on the advisory board of the Search Inside Yourself Leadership Institute.

# Quick practice script you can follow

1. 1Sit comfortably, back straight but relaxed. Hands rest on your lap or thighs. Close your eyes or lower your gaze.
2. 2Notice the breath. Treat it as a welcome mat.

1. 1Optionally count exhales to ten, restarting when you lose the count.

# Practical tips for consistency

• Keep sessions short and frequent to build the returning habit.
• Use the counting method when you need more structure.
• Use the hand-on-chest thank-you as a simple cue that completes each practice and builds self-kindness.

# What you can expect Expect your mind to wander. That is the point: noticing the wander and bringing attention back is the work. Over time the repeated returns make it easier to remain present in stressful moments and to respond rather than react.