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.
15-minute guided letting go practice for a mindful pause — at the weekend
15 minutes to meet a mindful pause with less of a fight. A letting go practice, at the weekend.
Begin →When to be careful with breathing exercises — a short, honest guide, on a low-energy afternoon
Breathing exercises are generally very safe, but there are situations where the standard advice needs adjusting.
Read →25-minute focus block for coding — a fireplace, if you are sceptical about all of this
A timer, a short prep list, and 25 minutes to work through the problem.
Start the block →Quick 2-1-2-1 breathing for jet lag, after eating too much
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Breathe →Grounding for sadness: 10 minutes, on a slow Sunday
For the times on a slow Sunday when sadness takes up more room than you would like — 10 minutes, grounding.
Begin →Gratitude for social anxiety: 3 minutes, at the airport
3 minutes to meet social anxiety with less of a fight. A gratitude practice, at the airport.
Begin →Releasing tension you did not notice you were holding — a straightforward guide, when you cannot concentrate on anything else
By mid-afternoon most people are holding their shoulders, jaw and hands without knowing. Here is a two-minute check.
Read →45-minute focus block for practising an instrument — vinyl crackle, when you are cold and want to be warm
A timer, a short prep list, and 45 minutes to drill the hard bars.
Start the block →Uneven box breathing: 6 rounds for deep focus, if you are tired of apps
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Breathe →Letting go meditation for agitation (20 min), first thing
For the times first thing when agitation takes up more room than you would like — 20 minutes, letting go.
Begin →Breathing meditation for burnout (7 min), on a train journey
7 minutes to meet burnout with less of a fight. A breathing practice, on a train journey.
Begin →Using the commute as a boundary between work and home, when you need to stop thinking about work
The commute is the only transition most people get. Used deliberately, it stops the workday following you into the kitchen.
Read →90-minute focus block for exam revision — a fan or air conditioner, when you only have a few minutes
A timer, a short prep list, and 90 minutes to test yourself.
Start the block →4-8 breathing: 6 rounds for a hard week, if you have done this a hundred times
Rounds of 4 · 8, with the counting done for you.
Breathe →Waking up: 5-minute gratitude meditation, at lunch
When waking up shows up at lunch, this 5-minute gratitude session gives you somewhere to put it down.
Begin →Meditation for waking at 3am: 12-minute grounding session, in a waiting room
12 minutes to meet waking at 3am with less of a fight. A grounding practice, in a waiting room.
Begin →Ten minutes outside is not a wellness cliché — a practical guide, if you are doing this instead of scrolling
It is the least fashionable intervention available and one of the most reliable. Here is what it actually does.
Read →Focus session for data work: 25 minutes, distant thunder, when you want something simple
25 minutes of data work, with distant thunder and a note on what to do when you drift.
Start the block →5-2-7 breathing: 6 rounds for days when everything is too much, when you have already had a long week
Rounds of 5 · 2 · 7, with the counting done for you.
Breathe →10-minute breathing meditation for gratitude, at 3pm
When gratitude shows up at 3pm, this 10-minute breathing session gives you somewhere to put it down.
Begin →Letting go for exhaustion: 20 minutes, on the morning of an interview
20 minutes to meet exhaustion with less of a fight. A letting go practice, on the morning of an interview.
Begin →When grief arrives out of nowhere — the short version, when you need something unremarkable
Grief does not follow a schedule. The waves come less often over time, but they do not stop, and that is not a failure.
Read →Focus session for editing: 50 minutes, café murmur, when you want to finish something
50 minutes of editing, with café murmur and a note on what to do when you drift.
Start the block →Coherent 4-4 breathing exercise for a long wait — on a low-energy afternoon
Rounds of 4 · 4, with the counting done for you.
Breathe →15-minute guided softening practice for tired eyes — at the end of the workday
When tired eyes shows up at the end of the workday, this 15-minute softening session gives you somewhere to put it down.
Begin →5-minute guided noting practice for being present — in the hour before an exam
5 minutes to meet being present with less of a fight. A noting practice, in the hour before an exam.
Begin →How to stop scrolling in bed, in the order that helps, after a difficult conversation
The phone is not the problem. The fact that it is within reach and there is nothing else to do is the problem. Here is what actually helps.
Read →Focus session for brainstorming: 90 minutes, a fireplace, when you are doing this for the first time
90 minutes of brainstorming, with a fireplace and a note on what to do when you drift.
Start the block →Box breathing exercise for a big decision — when you cannot concentrate on anything else
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Breathe →Self-compassion for grief: 3 minutes, before bed
When grief shows up before bed, this 3-minute self-compassion session gives you somewhere to put it down.
Begin →Newest first. Everything here is free — no account, no streaks, nothing to install.