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.
How to use 5-2-7 breathing for bedtime, if you are tired of apps
The pattern is 5 · 2 · 7, which is five, a brief hold, then seven out.
Breathe →Noting for a racing mind: 5 minutes, when it all piles up
For the times when it all piles up when a racing mind takes up more room than you would like — 5 minutes, noting.
Begin →Jaw tension: 15-minute softening meditation, in the late afternoon
Slow, spoken guidance for jaw tension. A softening session you can do in the late afternoon.
Begin →Deep work timer: 25 minutes of decluttering (a library), on a low-energy afternoon
One block of decluttering with a library underneath. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →How to use Coherent 4-4 breathing for a hospital waiting room, if you have done this a hundred times
The pattern is 4 · 4, which is four and four, if five feels like a stretch.
Breathe →Body scan meditation for stress (10 min), as sleep prep
For the times as sleep prep when stress takes up more room than you would like — 10 minutes, body scan.
Begin →Self-compassion meditation for fear of flying (3 min), during a break
3 minutes to meet fear of flying with less of a fight. A self-compassion practice, during a break.
Begin →Deep work timer: 45 minutes of admin and email (plain quiet), when you cannot concentrate on anything else
One block of admin and email with plain quiet underneath. A single class period, the length most people can hold before the quality drops.
Start the block →How to use Box breathing for jet lag, when you have already had a long week
The pattern is 4 · 4 · 4 · 4, which is four equal sides, like tracing a square.
Breathe →Meditation for insomnia: 15-minute softening session, on a rest day
For the times on a rest day when insomnia takes up more room than you would like — 15 minutes, softening.
Begin →Meditation for financial stress: 7-minute noting session, on a plane
7 minutes to meet financial stress with less of a fight. A noting practice, on a plane.
Begin →Deep work timer: 90 minutes of portfolio work (forest at dusk), when you have been on screens all day
One block of portfolio work with forest at dusk underneath. One full ultradian cycle, for work that needs a long runway.
Start the block →Tight box breath (4 · 1 · 4 · 1) for heated moments, on a low-energy afternoon
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
Breathe →5-minute self-compassion meditation for fatigue, early on
For the times early on when fatigue takes up more room than you would like — 5 minutes, self-compassion.
Begin →Body scan for concentration: 12 minutes, on the road
12 minutes to meet concentration with less of a fight. A body scan practice, on the road.
Begin →25-minute focus block for problem solving — birds at dawn, when you have woken up too early
A timer, a short prep list, and 25 minutes to stay with the difficulty.
Start the block →3-6 breath (3 · 6) for a reset, when you cannot concentrate on anything else
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Breathe →10-minute guided breathing practice for mindfulness — at midday
For the times at midday when mindfulness takes up more room than you would like — 10 minutes, breathing.
Begin →Softening meditation for self-doubt (20 min), before an appointment
20 minutes to meet self-doubt with less of a fight. A softening practice, before an appointment.
Begin →50-minute focus block for coding — white noise, when the day has been loud
A timer, a short prep list, and 50 minutes to work through the problem.
Start the block →3-5-7 breath (3 · 5 · 7) for a cold morning, when you have been on screens all day
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Breathe →A racing mind: 15-minute grounding meditation, after work
When a racing mind shows up after work, this 15-minute grounding session gives you somewhere to put it down.
Begin →Tight shoulders and neck: 5-minute gratitude meditation, before an interview
5 minutes to meet tight shoulders and neck with less of a fight. A gratitude practice, before an interview.
Begin →90-minute focus block for practising an instrument — a stream, when you feel fine and want to stay that way
A timer, a short prep list, and 90 minutes to drill the hard bars.
Start the block →Physiological sigh — 2 · 6 — for the end of the working day, when you have woken up too early
2 · 6 breathing: a second short sip of air on top of the first, then a long release.
Breathe →Letting go meditation for heartbreak (3 min), in the evening
When heartbreak shows up in the evening, this 3-minute letting go session gives you somewhere to put it down.
Begin →10-minute breathing meditation for fear of flying, before you talk
10 minutes to meet fear of flying with less of a fight. A breathing practice, before you talk.
Begin →Focus session for exam revision: 45 minutes, rain on a window, if you have five quiet minutes
45 minutes of exam revision, with rain on a window and a note on what to do when you drift.
Start the block →Gentle box breathing — 3 · 3 · 3 · 3 — for creative work, when the day has been loud
3 · 3 · 3 · 3 breathing: a smaller square, for when four counts feels long.
Breathe →Meditation for falling asleep: 7-minute gratitude session, in the hour before sleep
When falling asleep shows up in the hour before sleep, this 7-minute gratitude session gives you somewhere to put it down.
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