Eighteen minutes of soft woodland, about as long as the book takes to read aloud. Start it, put the phone down, and turn to page one.
Tap to begin. Phones keep sound switched off until someone taps, so nothing will play before you are ready.
Breathe in for four. Breathe out for four.
What is the fact, and what is the feeling?
Cross your arms and tap each shoulder. Left, right, left, right.