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.
A library at closing time, if you are doing this in the middle of the day — for a racing mind
The last hour, when the lights go down row by row.
Settle in →Focus session for coding: 50 minutes, distant traffic, when you have already had a long week
50 minutes of coding, with distant traffic and a note on what to do when you drift.
Start the block →How to use Slow box breathing for deep focus, when you have more time than usual
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Breathe →Self-compassion for grief: 10 minutes, on your commute
For the times on your commute when grief takes up more room than you would like — 10 minutes, self-compassion.
Begin →Social anxiety: 20-minute body scan meditation, before sleep
Slow, spoken guidance for social anxiety. A body scan session you can do before sleep.
Begin →The five minutes after a difficult meeting — the version for a bad week, when you want to finish something
Back-to-back meetings leave no room to come down. Five deliberate minutes changes the next hour.
Read →A boat at anchor (a sleep story), when you have already had a long week — for a restless night
A small harbour, a rope that creaks, and a boat that moves about a metre in the night.
Settle in →25-minute practising an instrument session with a fan or air conditioner and a timer, on a low-energy afternoon
Sit down, press start, and drill the hard bars for 25 minutes. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →How to use 4-6 breathing for a hard week, when you have been putting it off
4 · 6 breathing: in for four, out for six.
Breathe →Noting meditation for overwhelm (15 min), ahead of a full day
For the times ahead of a full day when overwhelm takes up more room than you would like — 15 minutes, noting.
Begin →Softening meditation for work stress (5 min), on a slow Sunday
Slow, spoken guidance for work stress. A softening session you can do on a slow Sunday.
Begin →What to do when you wake at 3am — explained without jargon, when you are doing this for the first 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 →Sleep story: a hotel room somewhere, before something difficult — for winding down
A room you did not choose, in a city you do not have to know.
Settle in →45-minute exam revision session with a washing machine and a timer, when you cannot concentrate on anything else
Sit down, press start, and test yourself for 45 minutes. A single class period, the length most people can hold before the quality drops.
Start the block →How to use 4-2-6 breathing for days when everything is too much, if you are sceptical about all of this
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Breathe →Waking up: 3-minute body scan meditation, at the end of the day
For the times at the end of the day when waking up takes up more room than you would like — 3 minutes, body scan.
Begin →Meditation for restlessness at night: 12-minute self-compassion session, first thing
12 minutes to meet restlessness at night with less of a fight. A self-compassion practice, first thing.
Begin →Preparing for a conversation you are dreading — what actually works, if you are doing this in the middle of the day
Most dread is about the first thirty seconds, not the conversation. Prepare for those and the rest gets easier.
Read →A garden in the rain, when you feel fine and want to stay that way — for an overtired night
Steady rain on leaves, and a chair under an awning that stays dry.
Settle in →90-minute data work session with café murmur and a timer, when you have been on screens all day
Sit down, press start, and work through the numbers for 90 minutes. One full ultradian cycle, for work that needs a long runway.
Start the block →Coherent 6-6 breath (6 · 6) for a long wait, when you are cold and want to be warm
6 · 6 breathing: six and six, the slower end of coherent breathing.
Breathe →7-minute softening meditation for feeling not good enough, at the weekend
For the times at the weekend when feeling not good enough takes up more room than you would like — 7 minutes, softening.
Begin →Noting for the afternoon slump: 20 minutes, at lunch
20 minutes to meet the afternoon slump with less of a fight. A noting practice, at lunch.
Begin →When to drink coffee so it does not ruin your sleep — a short, honest guide, when you need to stop thinking about work
Caffeine has a long tail. The cup at 3pm is still in your system at 9pm, whether you feel it or not.
Read →A kitchen late at night (a sleep story), when you are cold and want to be warm — for jet lag
One small light on, a cooling cup of tea, and the rest of the house dark.
Settle in →A 25-minute block for editing, with a library, when you have woken up too early
A single 25-minute block for editing — the boring pass that makes it readable.
Start the block →Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for creative work, when you only have a few minutes
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Breathe →12-minute guided gratitude practice for restless legs — in a five-minute break
For the times in a five-minute break when restless legs takes up more room than you would like — 12 minutes, gratitude.
Begin →5-minute guided grounding practice for being present — at 3pm
5 minutes to meet being present with less of a fight. A grounding practice, at 3pm.
Begin →Using your body to come down after something stressful — a straightforward guide, if you are doing this instead of scrolling
After a stress response, the body is left with fuel it did not use. Some of the recovery is physical, not mental.
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