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.
4-6 breath (4 · 6) for anxious moments, when you have more time than usual
A 4 · 6 rhythm — in for four, out for six.
Breathe →The inner critic: 20-minute breathing meditation, in the late afternoon
Slow, spoken guidance for the inner critic. A breathing session you can do in the late afternoon.
Begin →Deep work: 10-minute letting go meditation, early on
A 10-minute letting go session for deep work, early on. No app, no account — press start.
Begin →A wind-down that starts before you are tired, when you want to finish something
Waiting until you feel sleepy usually means waiting until midnight. The wind-down is what creates the sleepiness.
Read →Focus session for portfolio work: 25 minutes, forest at dusk, when you are cold and want to be warm
25 minutes of portfolio work, with forest at dusk and a note on what to do when you drift.
Start the block →4-2-6 breath (4 · 2 · 6) for a grey day, when you have been putting it off
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
Breathe →Softening meditation for physical tension (5 min), on a Saturday morning
Slow, spoken guidance for physical tension. A softening session you can do on a Saturday morning.
Begin →15-minute gratitude meditation for shame, at midday
A 15-minute gratitude session for shame, at midday. No app, no account — press start.
Begin →Waking up anxious for no obvious reason — a practical guide, when you are doing this for the first time
Morning anxiety is common and usually chemical rather than psychological. Cortisol rises steeply in the first hour after waking.
Read →Focus session for problem solving: 45 minutes, birds at dawn, when you only have a few minutes
45 minutes of problem solving, with birds at dawn and a note on what to do when you drift.
Start the block →Coherent 6-6 breath (6 · 6) for a hot day, if you are sceptical about all of this
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Breathe →Meditation for test anxiety: 10-minute self-compassion session, on a plane
Slow, spoken guidance for test anxiety. A self-compassion session you can do on a plane.
Begin →Meditation for restless legs: 3-minute body scan session, in the mid-afternoon
A 3-minute body scan session for restless legs, in the mid-afternoon. No app, no account — press start.
Begin →When to be careful with breathing exercises — the short version, if you are doing this in the middle of the day
Breathing exercises are generally very safe, but there are situations where the standard advice needs adjusting.
Read →Focus session for coding: 90 minutes, white noise, when you want something simple
90 minutes of coding, with white noise and a note on what to do when you drift.
Start the block →Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for deep focus, when you are cold and want to be warm
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Breathe →Noting for burnout: 15 minutes, on the road
Slow, spoken guidance for burnout. A noting session you can do on the road.
Begin →Softening for anticipatory anxiety: 7 minutes, during the evening wind-down
Nothing to learn and nothing to fix: 7 minutes of softening for anticipatory anxiety, during the evening wind-down.
Begin →Releasing tension you did not notice you were holding, in the order that helps, when you need to stop thinking about work
By mid-afternoon most people are holding their shoulders, jaw and hands without knowing. Here is a two-minute check.
Read →25-minute practising an instrument session with a stream and a timer, when you want to finish something
Sit down, press start, and drill the hard bars for 25 minutes. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →Uneven box breathing — 4 · 4 · 6 · 2 — for the hours after people leave, when you only have a few minutes
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Breathe →3-minute guided body scan practice for better sleep — before an appointment
Slow, spoken guidance for better sleep. A body scan session you can do before an appointment.
Begin →Self-compassion meditation for irritability (12 min), in the hour before sleep
Nothing to learn and nothing to fix: 12 minutes of self-compassion for irritability, in the hour before sleep.
Begin →Using the commute as a boundary between work and home — where to start, if you are doing this instead of scrolling
The commute is the only transition most people get. Used deliberately, it stops the workday following you into the kitchen.
Read →50-minute exam revision session with rain on a window and a timer, when you are doing this for the first time
Sit down, press start, and test yourself for 50 minutes. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →4-8 breathing — 4 · 8 — for a lonely evening, when you want something simple
Rounds of 4 · 8, with the counting done for you.
Breathe →Self-criticism: 7-minute softening meditation, before an interview
Slow, spoken guidance for self-criticism. A softening session you can do before an interview.
Begin →Meditation for study focus: 20-minute noting session, late at night
Nothing to learn and nothing to fix: 20 minutes of noting for study focus, late at night.
Begin →Ten minutes outside is not a wellness cliché — the unglamorous version, when you need something unremarkable
It is the least fashionable intervention available and one of the most reliable. Here is what it actually does.
Read →90-minute data work session with a train carriage and a timer, if you are doing this in the middle of the day
Sit down, press start, and work through the numbers for 90 minutes. One full ultradian cycle, for work that needs a long runway.
Start the block →Newest first. Everything here is free — no account, no streaks, nothing to install.