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.
Body scan for focus: 5 minutes, on a rest day
When focus shows up on a rest day, this 5-minute body scan session gives you somewhere to put it down.
Begin →A hotel room somewhere, on a day that started badly — for a restless night
A room you did not choose, in a city you do not have to know.
Settle in →Focus session for planning: 90 minutes, a library, when you have tried everything else
90 minutes of planning, with a library and a note on what to do when you drift.
Start the block →5-7 breathing exercise for the hours after people leave — if you are doing this in the middle of the day
The pattern is 5 · 7, which is five in, seven out.
Breathe →3-minute guided breathing practice for contentment — in the late afternoon
Nothing to learn and nothing to fix: 3 minutes of breathing for contentment, in the late afternoon.
Begin →Softening meditation for the inner critic (12 min), early on
When the inner critic shows up early on, this 12-minute softening session gives you somewhere to put it down.
Begin →A garden in the rain (a sleep story), when you are too tired to try hard — for winding down
Steady rain on leaves, and a chair under an awning that stays dry.
Settle in →25-minute writing session with plain quiet and a timer, when you have just finished work
Sit down, press start, and get words down for 25 minutes. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →2-1-4 breathing exercise for a lonely evening — when you need to stop thinking about work
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Breathe →Panic: 7-minute grounding meditation, during a break
Nothing to learn and nothing to fix: 7 minutes of grounding for panic, during a break.
Begin →Meditation for physical tension: 20-minute gratitude session, at midday
When physical tension shows up at midday, this 20-minute gratitude session gives you somewhere to put it down.
Begin →Do you actually need eight glasses of water, step by step, before something difficult
Eight glasses is a number with no particular evidence behind it. Thirst and urine colour are better guides.
Read →50-minute language practice session with forest at dusk and a timer, before you go back to something hard
Sit down, press start, and practise out loud for 50 minutes. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →How to use Double-inhale sigh for a hard conversation, if you are doing this instead of scrolling
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Breathe →12-minute letting go meditation for loneliness, on a plane
Nothing to learn and nothing to fix: 12 minutes of letting go for loneliness, on a plane.
Begin →5-minute breathing meditation for public speaking fear, after work
When public speaking fear shows up after work, this 5-minute breathing session gives you somewhere to put it down.
Begin →Breathing exercises that help during panic — what works and what does not, when the house is busy
Deep breathing is the wrong advice during panic. What helps is a longer exhale and something concrete to count.
Read →90-minute studying session with birds at dawn and a timer, when you want to be left alone
Sit down, press start, and take in the material for 90 minutes. One full ultradian cycle, for work that needs a long runway.
Start the block →How to use Beginner box breathing for a noisy room, when you need something unremarkable
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Breathe →20-minute guided gratitude practice for sleep — on the road
Nothing to learn and nothing to fix: 20 minutes of gratitude for sleep, on the road.
Begin →10-minute guided grounding practice for deadline pressure — in the evening
Slow, spoken guidance for deadline pressure. A grounding session you can do in the evening.
Begin →A morning routine that survives a bad night — the two-minute version, when the weather has kept you inside
Most morning routines are designed for people who slept well. Here is a version that works on four hours.
Read →A 45-minute block for drawing, with brown noise, if you are new to this
A single 45-minute block for drawing — without correcting anything yet.
Start the block →How to use Soft 4-7-8 breathing for being unwell, after a difficult conversation
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Breathe →Breathing for low energy: 5 minutes, before an appointment
Nothing to learn and nothing to fix: 5 minutes of breathing for low energy, before an appointment.
Begin →Better sleep: 15-minute letting go meditation, in the hour before sleep
Slow, spoken guidance for better sleep. A letting go session you can do in the hour before sleep.
Begin →Why anxiety shows up in your body first — a realistic guide, when you are short on time
Racing heart, tight chest, churning stomach. Understanding the mechanism makes the symptoms less frightening.
Read →A 50-minute block for reading, with a stream, when your attention is scattered
A single 50-minute block for reading — pages rather than paragraphs.
Start the block →7-11 breath (7 · 11) for a ten-minute window, when you are somewhere noisy
7 · 11 breathing: a long, slow ratio for when you have time.
Breathe →Softening meditation for appreciation (10 min), before an interview
Nothing to learn and nothing to fix: 10 minutes of softening for appreciation, before an interview.
Begin →Newest first. Everything here is free — no account, no streaks, nothing to install.