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.
7-minute softening meditation for the afternoon slump, in a five-minute break
7 minutes to meet the afternoon slump with less of a fight. A softening practice, in a five-minute break.
Begin →When the inner voice will not let something go — a calm, practical approach, before something difficult
Self-criticism usually repeats because it is trying to prevent something. Arguing with it does not work. Understanding it sometimes does.
Read →A garden in the rain — a slow story for the end of the day, if you are fitting this around other people — for an overtired night
Steady rain on leaves, and a chair under an awning that stays dry.
Settle in →25-minute studying session with a washing machine and a timer, if you are new to this
Sit down, press start, and take in the material for 25 minutes. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →How to use 6-2-6-2 breathing for anxious moments, after a difficult conversation
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Breathe →3-6 breathing for travel days, after a long day
Rounds of 3 · 6, with the counting done for you.
Breathe →Meditation for restless legs: 3-minute grounding session, on a day off
For the times on a day off when restless legs takes up more room than you would like — 3 minutes, grounding.
Begin →12-minute guided gratitude practice for mindfulness — in the air
12 minutes to meet mindfulness with less of a fight. A gratitude practice, in the air.
Begin →Working in a noisy place without losing your mind, in plain terms, when the house is busy
You cannot always control the noise. You can control what your attention does with it, and what you put in your ears.
Read →A kitchen late at night, after a long day — for jet lag
One small light on, a cooling cup of tea, and the rest of the house dark.
Settle in →50-minute drawing session with café murmur and a timer, when your attention is scattered
Sit down, press start, and fill the page for 50 minutes. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →How to use Slow box breathing for a reset, when you are somewhere noisy
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Breathe →3-5-7 breathing for jet lag, when you are waiting for something
Rounds of 3 · 5 · 7, with the counting done for you.
Breathe →Letting go for anticipatory anxiety: 10 minutes, at lunch
When anticipatory anxiety shows up at lunch, this 10-minute letting go session gives you somewhere to put it down.
Begin →Health anxiety: 20-minute breathing meditation, in a waiting room
20 minutes to meet health anxiety with less of a fight. A breathing practice, in a waiting room.
Begin →The five minutes after a difficult meeting — the essentials, when the weather has kept you inside
Back-to-back meetings leave no room to come down. Five deliberate minutes changes the next hour.
Read →A lake before dawn (a sleep story), when you want something simple — for a night when you do not want to think
Flat water, no wind, and light that has not arrived yet.
Settle in →90-minute reading session with a library and a timer, when you have been meaning to start
Sit down, press start, and read properly for 90 minutes. One full ultradian cycle, for work that needs a long runway.
Start the block →How to use 4-6 breathing for a cold morning, after a long day
Rounds of 4 · 6, with the counting done for you.
Breathe →Physiological sigh: 4 rounds for heated moments, when you are too tired to try hard
Rounds of 2 · 6, with the counting done for you.
Breathe →Gratitude meditation for irritability (15 min), at 3pm
When irritability shows up at 3pm, this 15-minute gratitude session gives you somewhere to put it down.
Begin →Grounding meditation for stress (5 min), on the morning of an interview
5 minutes to meet stress with less of a fight. A grounding practice, on the morning of an interview.
Begin →What to do when you wake at 3am — what to expect, when you are short on time
Waking in the middle of the night is normal. What turns it into an hour of lying awake is the reaction to it.
Read →The house after everyone is asleep — a slow story for the end of the day, after eating too much — for waking too early
The hour when the house belongs to nobody and nothing needs doing.
Settle in →A 25-minute block for thesis writing, with distant traffic, before something difficult
A single 25-minute block for thesis writing — sections, not the whole thing.
Start the block →4-2-6 breath (4 · 2 · 6) for the end of the working day, when you are waiting for something
Rounds of 4 · 2 · 6, with the counting done for you.
Breathe →Gentle box breathing: 4 rounds for a hard week, when you are not sure this will work
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
Breathe →Deep work: 3-minute breathing meditation, at the end of the workday
When deep work shows up at the end of the workday, this 3-minute breathing session gives you somewhere to put it down.
Begin →Meditation for insomnia: 10-minute letting go session, in the hour before an exam
10 minutes to meet insomnia with less of a fight. A letting go practice, in the hour before an exam.
Begin →Preparing for a conversation you are dreading — the version that fits a real week, on a day that started badly
Most dread is about the first thirty seconds, not the conversation. Prepare for those and the rest gets easier.
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