“- Mindful eating: eat one meal per day in complete silence, savoring each bite (activates interoception, gut-brain awareness) - Conscious breathing: 3 conscious breaths before every transition (entering car, starting work, meeting someone) - Witness mode in conflict: when triggered, pause. Ask "Who is reacting?" — the witness doesn't react - Gratitude as frequency: end each day naming 3 things you're grateful for (shifts heart coherence, activates abundance neural pathways) - Seva (selfless service): weekly act of giving without expectation (dissolves ego boundaries, activates oxytocin + connection circuits)”