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.
5-2-7 breathing for a hard conversation, if you have five quiet minutes
Rounds of 5 · 2 · 7, with the counting done for you.
Breathe →12-minute gratitude meditation for a mindful pause, on exam day
Slow, spoken guidance for a mindful pause. A gratitude session you can do on exam day.
Begin →5-minute body scan meditation for shame, in the middle of the night
Nothing to learn and nothing to fix: 5 minutes of body scan for shame, in the middle of the night.
Begin →When grief arrives out of nowhere — a plain-language guide, after a difficult conversation
Grief does not follow a schedule. The waves come less often over time, but they do not stop, and that is not a failure.
Read →A 25-minute block for editing, with vinyl crackle, when you need to stop thinking about work
A single 25-minute block for editing — the boring pass that makes it readable.
Start the block →Coherent 4-4 breathing for a big decision, when you have tried everything else
Rounds of 4 · 4, with the counting done for you.
Breathe →20-minute guided breathing practice for test anxiety — before a difficult talk
20 minutes to meet test anxiety with less of a fight. A breathing practice, before a difficult talk.
Begin →10-minute guided letting go practice for tension headaches — beside your desk
Nothing to learn and nothing to fix: 10 minutes of letting go for tension headaches, beside your desk.
Begin →How to stop scrolling in bed — what nobody tells you, when you are somewhere noisy
The phone is not the problem. The fact that it is within reach and there is nothing else to do is the problem. Here is what actually helps.
Read →A 50-minute block for brainstorming, with white noise, if you are doing this instead of scrolling
A single 50-minute block for brainstorming — quantity before quality.
Start the block →Box breathing for being unwell, when you have just finished work
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Breathe →Grounding for burnout: 5 minutes, after an argument
5 minutes to meet burnout with less of a fight. A grounding practice, after an argument.
Begin →Worry: 15-minute gratitude meditation, on your commute
Nothing to learn and nothing to fix: 15 minutes of gratitude for worry, on your commute.
Begin →What to do when everything is too much — the basics, done properly, after a long day
Overwhelm is not a lack of capacity. It is too many open loops and no order to them. The fix is unglamorous.
Read →A 90-minute block for research, with distant thunder, when you need something unremarkable
A single 90-minute block for research — with a note file open beside you.
Start the block →Tight box breathing: 8 rounds for a ten-minute window, before you go back to something hard
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Breathe →Letting go meditation for waking at 3am (10 min), when the news hits hard
10 minutes to meet waking at 3am with less of a fight. A letting go practice, when the news hits hard.
Begin →Breathing meditation for irritability (3 min), ahead of a full day
Nothing to learn and nothing to fix: 3 minutes of breathing for irritability, ahead of a full day.
Begin →When the inner voice will not let something go — a short read, when you are waiting for something
Self-criticism usually repeats because it is trying to prevent something. Arguing with it does not work. Understanding it sometimes does.
Read →45-minute focus session for applications and forms with rain on a window, when your attention is scattered
45 minutes on applications and forms — dull but finite. A single class period, the length most people can hold before the quality drops.
Start the block →3-6 breathing: 8 rounds for the early months, when you want to be left alone
Simple counts — 3 · 6 — and a circle that keeps time.
Breathe →Meditation for exhaustion: 15-minute gratitude session, after a horrible day
15 minutes to meet exhaustion with less of a fight. A gratitude practice, after a horrible day.
Begin →Meditation for study focus: 7-minute grounding session, at the end of the day
For the times at the end of the day when study focus takes up more room than you would like — 7 minutes, grounding.
Begin →Working in a noisy place without losing your mind — the long answer, briefly, when you are too tired to try hard
You cannot always control the noise. You can control what your attention does with it, and what you put in your ears.
Read →50-minute focus session for planning with a fireplace, when you have been meaning to start
50 minutes on planning — on paper, so you can see it. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →3-5-7 breathing exercise for the commute — if you are new to this
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Breathe →3-minute body scan meditation for a mindful pause, when you are overwhelmed
3 minutes to meet a mindful pause with less of a fight. A body scan practice, when you are overwhelmed.
Begin →Letting go for guilt: 12 minutes, at the weekend
For the times at the weekend when guilt takes up more room than you would like — 12 minutes, letting go.
Begin →Guided vs Silent: Choosing Your Meditation Path
When you're deciding between guided and silent meditation, consider your mood and needs today.
Read →The five minutes after a difficult meeting — a gentle, practical guide, when you are not sure this will work
Back-to-back meetings leave no room to come down. Five deliberate minutes changes the next hour.
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