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.
Breathing for self-criticism: 10 minutes, before bed
10 minutes to meet self-criticism with less of a fight. A breathing practice, before bed.
Begin →Study focus: 20-minute letting go meditation, before a hard conversation
For the times before a hard conversation when study focus takes up more room than you would like — 20 minutes, letting go.
Begin →The five minutes after a difficult meeting — where to start, when you have already had a long week
Back-to-back meetings leave no room to come down. Five deliberate minutes changes the next hour.
Read →45-minute admin and email session with distant traffic and a timer, when you are on your own
Sit down, press start, and clear the queue for 45 minutes. A single class period, the length most people can hold before the quality drops.
Start the block →How to use Physiological sigh for the early months, when the weather has kept you inside
A 2 · 6 rhythm — a second short sip of air on top of the first, then a long release.
Breathe →Softening meditation for a mindful pause (15 min), at night
15 minutes to meet a mindful pause with less of a fight. A softening practice, at night.
Begin →Gratitude meditation for guilt (5 min), after a fight
For the times after a fight when guilt takes up more room than you would like — 5 minutes, gratitude.
Begin →What to do when you wake at 3am — the unglamorous version, on a low-energy afternoon
Waking in the middle of the night is normal. What turns it into an hour of lying awake is the reaction to it.
Read →90-minute portfolio work session with a fan or air conditioner and a timer, if you are fitting this around other people
Sit down, press start, and finish the pieces for 90 minutes. One full ultradian cycle, for work that needs a long runway.
Start the block →Gentle box breath (3 · 3 · 3 · 3) for a break at work, when you are short on time
A 3 · 3 · 3 · 3 rhythm — a smaller square, for when four counts feels long.
Breathe →Social anxiety: 3-minute self-compassion meditation, beside your desk
3 minutes to meet social anxiety with less of a fight. A self-compassion practice, beside your desk.
Begin →Meditation for tension headaches: 10-minute body scan session, after a shock
For the times after a shock when tension headaches takes up more room than you would like — 10 minutes, body scan.
Begin →Preparing for a conversation you are dreading — a plain-language guide, when you cannot concentrate on anything else
Most dread is about the first thirty seconds, not the conversation. Prepare for those and the rest gets easier.
Read →A 25-minute block for problem solving, with a washing machine, when you have more time than usual
A single 25-minute block for problem solving — before looking anything up.
Start the block →4-7-8 breath (4 · 7 · 8) for Sunday evening, on a day that started badly
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Breathe →7-minute noting meditation for work stress, between meetings
A 7-minute noting session for work stress, between meetings. No app, no account — press start.
Begin →Softening for worry: 15 minutes, when you are overwhelmed
For the times when you are overwhelmed when worry takes up more room than you would like — 15 minutes, softening.
Begin →When to drink coffee so it does not ruin your sleep — what nobody tells you, when you have been on screens all day
Caffeine has a long tail. The cup at 3pm is still in your system at 9pm, whether you feel it or not.
Read →A 50-minute block for coding, with brown noise, when you have been putting it off
A single 50-minute block for coding — one function at a time, not the whole system.
Start the block →5-7 breath (5 · 7) for a stolen moment of caregiving, when you are at home and cannot settle
Rounds of 5 · 7, with the counting done for you.
Breathe →12-minute guided body scan practice for waking at 3am — on the way in
A 12-minute body scan session for waking at 3am, on the way in. No app, no account — press start.
Begin →3-minute guided self-compassion practice for frustration — before bedtime
For the times before bedtime when frustration takes up more room than you would like — 3 minutes, self-compassion.
Begin →Using your body to come down after something stressful — the basics, done properly, when you have woken up too early
After a stress response, the body is left with fuel it did not use. Some of the recovery is physical, not mental.
Read →A 90-minute block for practising an instrument, with a library, if you are sceptical about all of this
A single 90-minute block for practising an instrument — slowly, with the metronome.
Start the block →2-1-4 breathing — 2 · 1 · 4 — for the middle of the night, after eating too much
Rounds of 2 · 1 · 4, with the counting done for you.
Breathe →Exhaustion: 20-minute softening meditation, before work
A 20-minute softening session for exhaustion, before work. No app, no account — press start.
Begin →Brain fog: 7-minute noting meditation, on a day off
For the times on a day off when brain fog takes up more room than you would like — 7 minutes, noting.
Begin →Do you actually need eight glasses of water — a short read, when the day has been loud
Eight glasses is a number with no particular evidence behind it. Thirst and urine colour are better guides.
Read →25-minute focus session for exam revision with plain quiet, when you have woken up too early
25 minutes on exam revision — recall rather than re-reading. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →Double-inhale sigh — 3 · 8 — for travel days, if you are tired of apps
Rounds of 3 · 8, with the counting done for you.
Breathe →Newest first. Everything here is free — no account, no streaks, nothing to install.