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.
25-minute focus session for practising an instrument with distant thunder, when you want to finish something
25 minutes on practising an instrument — slowly, with the metronome. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →2-1-4 breathing — 2 · 1 · 4 — for a long illness, when you have more time than usual
Rounds of 2 · 1 · 4, with the counting done for you.
Breathe →How to use Uneven box breathing for a break at work, if you are sceptical about all of this
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Breathe →20-minute guided softening practice for grief — in the hour before an exam
Slow, spoken guidance for grief. A softening session you can do in the hour before an exam.
Begin →10-minute guided noting practice for health anxiety — when you wake at 3am
Nothing to learn and nothing to fix: 10 minutes of noting for health anxiety, when you wake at 3am.
Begin →A library at closing time (a sleep story), when you are waiting for something — for a restless night
The last hour, when the lights go down row by row.
Settle in →50-minute focus session for exam revision with café murmur, when you are doing this for the first time
50 minutes on exam revision — recall rather than re-reading. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →Double-inhale sigh for bedtime, when you cannot concentrate on anything else
Rounds of 3 · 8, with the counting done for you.
Breathe →How to use 4-8 breathing for Sunday evening, when you are cold and want to be warm
Rounds of 4 · 8, with the counting done for you.
Breathe →Self-compassion for overwhelm: 5 minutes, before public speaking
Slow, spoken guidance for overwhelm. A self-compassion session you can do before public speaking.
Begin →Work stress: 15-minute body scan meditation, at your desk
Nothing to learn and nothing to fix: 15 minutes of body scan for work stress, at your desk.
Begin →Sleep story: a boat at anchor, if you have five quiet minutes — for winding down
A small harbour, a rope that creaks, and a boat that moves about a metre in the night.
Settle in →90-minute focus session for data work with a fireplace, if you are doing this in the middle of the day
90 minutes on data work — checking as you go. One full ultradian cycle, for work that needs a long runway.
Start the block →Beginner box breathing for travel days, when you have been on screens all day
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
Breathe →How to use 5-2-7 breathing for a stolen moment of caregiving, when you only have a few minutes
Rounds of 5 · 2 · 7, with the counting done for you.
Breathe →Noting meditation for deep work (10 min), before a conversation you are dreading
Slow, spoken guidance for deep work. A noting session you can do before a conversation you are dreading.
Begin →Softening meditation for restlessness at night (3 min), between calls
Nothing to learn and nothing to fix: 3 minutes of softening for restlessness at night, between calls.
Begin →A hotel room somewhere, if you are tired of apps — for an overtired night
A room you did not choose, in a city you do not have to know.
Settle in →Deep work timer: 25 minutes of editing (distant traffic), when you need to stop thinking about work
One block of editing with distant traffic underneath. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →Soft 4-7-8 breathing for jet lag, when you have woken up too early
Rounds of 4 · 4 · 8, with the counting done for you.
Breathe →Coherent 4-4 breath (4 · 4) for the middle of the night, when you want something simple
Rounds of 4 · 4, with the counting done for you.
Breathe →Meditation for feeling not good enough: 15-minute body scan session, after a conflict
15 minutes to meet feeling not good enough with less of a fight. A body scan practice, after a conflict.
Begin →Meditation for the afternoon slump: 7-minute self-compassion session, on the train
Nothing to learn and nothing to fix: 7 minutes of self-compassion for the afternoon slump, on the train.
Begin →A garden in the rain (a sleep story), when your attention is scattered — for jet lag
Steady rain on leaves, and a chair under an awning that stays dry.
Settle in →Deep work timer: 50 minutes of brainstorming (a fan or air conditioner), if you are doing this instead of scrolling
One block of brainstorming with a fan or air conditioner underneath. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →7-11 breathing: 10 rounds for heated moments, when the day has been loud
Simple counts — 7 · 11 — and a circle that keeps time.
Breathe →Box breath (4 · 4 · 4 · 4) for a grey day, when you want to finish something
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Breathe →3-minute letting go meditation for restless legs, after bad news
3 minutes to meet restless legs with less of a fight. A letting go practice, after bad news.
Begin →Breathing for being present: 12 minutes, before a busy day
Nothing to learn and nothing to fix: 12 minutes of breathing for being present, before a busy day.
Begin →Sleep story: a kitchen late at night, if you are doing this instead of scrolling — for a night when you do not want to think
One small light on, a cooling cup of tea, and the rest of the house dark.
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