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.
Focus session for brainstorming: 50 minutes, distant thunder, when you need to stop thinking about work
50 minutes of brainstorming, with distant thunder and a note on what to do when you drift.
Start the block →4-6 breathing for the early months, when you feel fine and want to stay that way
The pattern is 4 · 6, which is in for four, out for six.
Breathe →Noting meditation for shame (7 min), on the way out of work
Nothing to learn and nothing to fix: 7 minutes of noting for shame, on the way out of work.
Begin →15-minute softening meditation for the afternoon slump, on exam day
Slow, spoken guidance for the afternoon slump. A softening session you can do on exam day.
Begin →A hotel room somewhere (a sleep story), when the day has been loud — for jet lag
A room you did not choose, in a city you do not have to know.
Settle in →25-minute research session with café murmur and a timer, if you are doing this instead of scrolling
Sit down, press start, and follow one thread for 25 minutes. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →4-2-6 breathing: 5 rounds for the commute, if you have five quiet minutes
The pattern is 4 · 2 · 6, which is a short hold in the middle, a long way out.
Breathe →Meditation for restless legs: 12-minute grounding session, during the evening wind-down
Nothing to learn and nothing to fix: 12 minutes of grounding for restless legs, during the evening wind-down.
Begin →Meditation for mindfulness: 3-minute gratitude session, before a presentation
Slow, spoken guidance for mindfulness. A gratitude session you can do before a presentation.
Begin →Sleep story: a garden in the rain, when you are at home and cannot settle — for a night when you do not want to think
Steady rain on leaves, and a chair under an awning that stays dry.
Settle in →45-minute applications and forms session with a fireplace and a timer, when you need something unremarkable
Sit down, press start, and get through the questions for 45 minutes. A single class period, the length most people can hold before the quality drops.
Start the block →Coherent 6-6 breathing: 5 rounds for coming down after exercise, when you have tried everything else
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
Breathe →Letting go for anticipatory anxiety: 20 minutes, at night
Nothing to learn and nothing to fix: 20 minutes of letting go for anticipatory anxiety, at night.
Begin →Breathing for health anxiety: 7 minutes, after an argument
Slow, spoken guidance for health anxiety. A breathing session you can do after an argument.
Begin →A kitchen late at night, when you are not sure this will work — for waking too early
One small light on, a cooling cup of tea, and the rest of the house dark.
Settle in →50-minute planning session with distant traffic and a timer, after a difficult conversation
Sit down, press start, and decide what happens when for 50 minutes. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →Quick 2-1-2-1 breathing: 5 rounds for a long illness, when you have just finished work
The pattern is 2 · 1 · 2 · 1, which is a brisk rhythm for when you need to be awake.
Breathe →5-minute guided gratitude practice for irritability — in the middle of the night
Nothing to learn and nothing to fix: 5 minutes of gratitude for irritability, in the middle of the night.
Begin →Grounding meditation for stress (12 min), when the news hits hard
Slow, spoken guidance for stress. A grounding session you can do when the news hits hard.
Begin →A lake before dawn (a sleep story), if you are doing this in the middle of the day — for the hours after a late shift
Flat water, no wind, and light that has not arrived yet.
Settle in →A 25-minute block for writing, with forest at dusk, when you are somewhere noisy
A single 25-minute block for writing — the first draft, not the good version.
Start the block →Uneven box breathing exercise for the middle of the night — before you go back to something hard
The pattern is 4 · 4 · 6 · 2, which is a square with one long side.
Breathe →Deep work: 10-minute breathing meditation, beside your desk
For the times beside your desk when deep work takes up more room than you would like — 10 minutes, breathing.
Begin →Meditation for insomnia: 20-minute letting go session, after a horrible day
Slow, spoken guidance for insomnia. A letting go session you can do after a horrible day.
Begin →Do you actually need eight glasses of water — the two-minute version, when you are not in the mood
Eight glasses is a number with no particular evidence behind it. Thirst and urine colour are better guides.
Read →A 45-minute block for language practice, with a washing machine, after a long day
A single 45-minute block for language practice — repetition rather than novelty.
Start the block →4-8 breathing exercise for travel days — when you want to be left alone
4 · 8 breathing: in for four, out for eight.
Breathe →15-minute grounding meditation for shame, between meetings
For the times between meetings when shame takes up more room than you would like — 15 minutes, grounding.
Begin →5-minute gratitude meditation for fatigue, when you are overwhelmed
Slow, spoken guidance for fatigue. A gratitude session you can do when you are overwhelmed.
Begin →Breathing exercises that help during panic — a realistic guide, when you are somewhere unfamiliar
Deep breathing is the wrong advice during panic. What helps is a longer exhale and something concrete to count.
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