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 90-minute block for studying, with brown noise, when you are waiting for something
A single 90-minute block for studying — reading and notes, not highlighting.
Start the block →5-2-7 breathing exercise for jet lag — if you are new to this
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Breathe →Meditation for tension headaches: 3-minute self-compassion session, on the way in
For the times on the way in when tension headaches takes up more room than you would like — 3 minutes, self-compassion.
Begin →10-minute guided body scan practice for mindfulness — before bedtime
Slow, spoken guidance for mindfulness. A body scan session you can do before bedtime.
Begin →A morning routine that survives a bad night, for people who have tried everything, when you feel restless rather than tired
Most morning routines are designed for people who slept well. Here is a version that works on four hours.
Read →25-minute focus session for drawing with a library, when the weather has kept you inside
25 minutes on drawing — without correcting anything yet. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →How to use Coherent 4-4 breathing for heated moments, when your attention is scattered
4 · 4 breathing: four and four, if five feels like a stretch.
Breathe →Noting for worry: 7 minutes, at the end of the day
For the times at the end of the day when worry takes up more room than you would like — 7 minutes, noting.
Begin →A racing mind: 20-minute softening meditation, first thing
20 minutes to meet a racing mind with less of a fight. A softening practice, first thing.
Begin →Why anxiety shows up in your body first — the long answer, briefly, when nothing else has worked today
Racing heart, tight chest, churning stomach. Understanding the mechanism makes the symptoms less frightening.
Read →45-minute focus session for reading with plain quiet, when you are short on time
45 minutes on reading — pages rather than paragraphs. A single class period, the length most people can hold before the quality drops.
Start the block →How to use Box breathing for a hard week, when you have been meaning to start
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Breathe →Body scan meditation for irritability (12 min), at the weekend
For the times at the weekend when irritability takes up more room than you would like — 12 minutes, body scan.
Begin →Self-compassion meditation for heartbreak (5 min), at lunch
5 minutes to meet heartbreak with less of a fight. A self-compassion practice, at lunch.
Begin →Tired eyes after a long day of screens — a gentle, practical guide, when you are on your own
Eye strain is mostly about distance and blinking, not about blue light glasses.
Read →90-minute focus session for thesis writing with forest at dusk, on a day that started badly
90 minutes on thesis writing — sections, not the whole thing. One full ultradian cycle, for work that needs a long runway.
Start the block →How to use Tight box breathing for days when everything is too much, before something difficult
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
Breathe →Meditation for study focus: 20-minute softening session, in a five-minute break
For the times in a five-minute break when study focus takes up more room than you would like — 20 minutes, softening.
Begin →Meditation for falling asleep: 10-minute noting session, at 3pm
10 minutes to meet falling asleep with less of a fight. A noting practice, at 3pm.
Begin →Why your weekend does not feel like rest — a calm, practical approach, if you are fitting this around other people
Rest is not the absence of work. If the weekend is full of decisions and obligations, it does not restore anything.
Read →Deep work timer: 25 minutes of design work (birds at dawn), when you are at home and cannot settle
One block of design work with birds at dawn underneath. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →3-6 breath (3 · 6) for a long wait, when the house is busy
A 3 · 6 rhythm — a gentle two-to-one ratio.
Breathe →5-minute self-compassion meditation for guilt, in the air
For the times in the air when guilt takes up more room than you would like — 5 minutes, self-compassion.
Begin →Body scan for fatigue: 15 minutes, at the end of the workday
15 minutes to meet fatigue with less of a fight. A body scan practice, at the end of the workday.
Begin →How to get through the first hour without your phone, in plain terms, when you have more time than usual
The first hour sets the tone for attention all day. You do not need willpower — you need the phone to be somewhere else.
Read →Deep work timer: 50 minutes of decluttering (brown noise), after eating too much
One block of decluttering with brown noise underneath. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →3-5-7 breath (3 · 5 · 7) for creative work, when the weather has kept you inside
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
Breathe →10-minute guided breathing practice for tension headaches — on a train
When tension headaches shows up on a train, this 10-minute breathing session gives you somewhere to put it down.
Begin →3-minute guided letting go practice for contentment — during the evening wind-down
3 minutes to meet contentment with less of a fight. A letting go practice, during the evening wind-down.
Begin →How to study when you cannot concentrate — what actually works, when you have been putting it off
Concentration is usually a problem of task size, not willpower. Shrink the task until starting feels almost silly.
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