You don't need a meditation cushion or a quiet room. You need 300 seconds and a corner. Here's the version you can do standing up, fully clothed, in a noisy hallway.
01
60 sec — physical drop
Unclench your jaw. Drop your shoulders. Soften your tongue. Notice where you're holding tension and let it go, one place at a time.
02
60 sec — box breathing
Inhale 4, hold 4, exhale 4, hold 4. Three full cycles. Eyes open if you're in public — nobody will notice.
03
60 sec — sensory anchor
Name three things you can hear, two you can see in detail, one you can feel against your skin. Brings you back into the room.
04
60 sec — intention
One sentence: 'In this next class, I want to ___.' Listen. Take one good note. Stay off my phone. Be honest about confusion.
05
60 sec — water + walk
Sip water. Take 30 slow steps. Re-enter on purpose instead of being pulled in by the bell.