Everything, 30 at a time
Every meditation, breathing exercise, sleep story, focus session, guide and essay on SoftlyStill — 6,878 pieces, newest first, 30 to a page.
A 45-minute block for planning, with brown noise, when you are somewhere noisy
A single 45-minute block for planning — on paper, so you can see it.
Start the block →5-7 breathing for physical discomfort, if you are new to this
The pattern is 5 · 7, which is five in, seven out.
Breathe →Agitation: 5-minute self-compassion meditation, after a fight
Slow, spoken guidance for agitation. A self-compassion session you can do after a fight.
Begin →Meditation for burnout: 15-minute body scan session, on the way in
Nothing to learn and nothing to fix: 15 minutes of body scan for burnout, on the way in.
Begin →A 50-minute block for writing, with a stream, after a long day
A single 50-minute block for writing — the first draft, not the good version.
Start the block →2-1-4 breathing for exam nerves, when your attention is scattered
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Breathe →10-minute noting meditation for waking up, after a shock
Slow, spoken guidance for waking up. A noting session you can do after a shock.
Begin →3-minute softening meditation for waking at 3am, before work
Nothing to learn and nothing to fix: 3 minutes of softening for waking at 3am, before work.
Begin →Sleep story: a library at closing time, when you are at home and cannot settle — for a night when you do not want to think
The last hour, when the lights go down row by row.
Settle in →A 90-minute block for language practice, with plain quiet, when you are waiting for something
A single 90-minute block for language practice — repetition rather than novelty.
Start the block →How to use 4-8 breathing for a night shift, if you are new to this
4 · 8 breathing: in for four, out for eight.
Breathe →Double-inhale sigh: 10 rounds for the morning, when you have been meaning to start
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Breathe →15-minute guided body scan practice for gratitude — after a bad day
Slow, spoken guidance for gratitude. A body scan session you can do after a bad day.
Begin →7-minute guided self-compassion practice for exhaustion — after a long day
Nothing to learn and nothing to fix: 7 minutes of self-compassion for exhaustion, after a long day.
Begin →A boat at anchor, when you want to be left alone — for waking too early
A small harbour, a rope that creaks, and a boat that moves about a metre in the night.
Settle in →45-minute focus session for studying with a train carriage, when the weather has kept you inside
45 minutes on studying — reading and notes, not highlighting. A single class period, the length most people can hold before the quality drops.
Start the block →5-2-7 breath (5 · 2 · 7) for a break at work, when your attention is scattered
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Breathe →Beginner box breathing: 10 rounds for coming down after exercise, before something difficult
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Breathe →Letting go for tired eyes: 3 minutes, when it all piles up
Slow, spoken guidance for tired eyes. A letting go session you can do when it all piles up.
Begin →A mindful pause: 12-minute breathing meditation, on a Sunday
Nothing to learn and nothing to fix: 12 minutes of breathing for a mindful pause, on a Sunday.
Begin →A hotel room somewhere (a sleep story), when you cannot concentrate on anything else — for the hours after a late shift
A room you did not choose, in a city you do not have to know.
Settle in →50-minute focus session for drawing with birds at dawn, when you are short on time
50 minutes on drawing — without correcting anything yet. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →Coherent 4-4 breath (4 · 4) for Sunday evening, when you have been meaning to start
4 · 4 breathing: four and four, if five feels like a stretch.
Breathe →Soft 4-7-8 breathing: 8 rounds for a long illness, when the house is busy
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Breathe →Gratitude meditation for grief (7 min), on a day off
7 minutes to meet grief with less of a fight. A gratitude practice, on a day off.
Begin →20-minute grounding meditation for social anxiety, in the air
Nothing to learn and nothing to fix: 20 minutes of grounding for social anxiety, in the air.
Begin →A garden in the rain — a slow story for the end of the day, if you are fitting this around other people — for a racing mind
Steady rain on leaves, and a chair under an awning that stays dry.
Settle in →Deep work timer: 25 minutes of reading (white noise), on a day that started badly
One block of reading with white noise underneath. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →Box breath (4 · 4 · 4 · 4) for the morning after, before something difficult
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Breathe →7-11 breathing exercise for bedtime — when the weather has kept you inside
7 · 11 breathing: a long, slow ratio for when you have time.
Breathe →Newest first. Everything here is free — no account, no streaks, nothing to install.