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.
Deep work timer: 25 minutes of research (distant thunder), after a difficult conversation
One block of research with distant thunder underneath. One pomodoro, long enough to get somewhere and short enough to start.
Start the block →Gentle box breath (3 · 3 · 3 · 3) for a study session, if you are doing this in the middle of the day
The pattern is 3 · 3 · 3 · 3, which is a smaller square, for when four counts feels long.
Breathe →12-minute guided body scan practice for perfectionism — beside your desk
A 12-minute body scan session for perfectionism, beside your desk. No app, no account — press start.
Begin →3-minute guided self-compassion practice for morning energy — after a horrible day
When morning energy shows up after a horrible day, this 3-minute self-compassion session gives you somewhere to put it down.
Begin →Deep work timer: 50 minutes of applications and forms (rain on a window), when you are somewhere noisy
One block of applications and forms with rain on a window underneath. Fifty minutes, the length of a therapy hour, with ten minutes off afterwards.
Start the block →4-7-8 breath (4 · 7 · 8) for a night shift, when you need to stop thinking about work
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
Breathe →Jaw tension: 20-minute letting go meditation, between meetings
A 20-minute letting go session for jaw tension, between meetings. No app, no account — press start.
Begin →Appreciation: 7-minute breathing meditation, when you are overwhelmed
When appreciation shows up when you are overwhelmed, this 7-minute breathing session gives you somewhere to put it down.
Begin →Deep work timer: 90 minutes of planning (a fireplace), after a long day
One block of planning with a fireplace underneath. One full ultradian cycle, for work that needs a long runway.
Start the block →5-7 breathing — 5 · 7 — for a break at work, if you are doing this instead of scrolling
The pattern is 5 · 7, which is five in, seven out.
Breathe →Gratitude meditation for fear of flying (5 min), ahead of a full day
Nothing to learn and nothing to fix: 5 minutes of gratitude for fear of flying, ahead of a full day.
Begin →12-minute grounding meditation for anxiety, on a slow Sunday
When anxiety shows up on a slow Sunday, this 12-minute grounding session gives you somewhere to put it down.
Begin →25-minute focus block for writing — distant traffic, when you are waiting for something
A timer, a short prep list, and 25 minutes to get words down.
Start the block →2-1-4 breathing — 2 · 1 · 4 — for Sunday evening, when you need something unremarkable
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Breathe →Meditation for anger: 10-minute breathing session, at the end of the day
Nothing to learn and nothing to fix: 10 minutes of breathing for anger, at the end of the day.
Begin →Meditation for sadness: 3-minute letting go session, first thing
When sadness shows up first thing, this 3-minute letting go session gives you somewhere to put it down.
Begin →The house after everyone is asleep — a slow story for the end of the day, if you are fitting this around other people — for a racing mind
The hour when the house belongs to nobody and nothing needs doing.
Settle in →50-minute focus block for language practice — a fan or air conditioner, when you are too tired to try hard
A timer, a short prep list, and 50 minutes to practise out loud.
Start the block →Double-inhale sigh — 3 · 8 — for a stolen moment of caregiving, after a difficult conversation
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Breathe →Grounding for concentration: 15 minutes, at the weekend
Nothing to learn and nothing to fix: 15 minutes of grounding for concentration, at the weekend.
Begin →Gratitude for agitation: 7 minutes, at lunch
When agitation shows up at lunch, this 7-minute gratitude session gives you somewhere to put it down.
Begin →The night train, before something difficult — for a restless night
Somewhere between two cities, in the dark, where nobody needs anything from you.
Settle in →90-minute focus block for studying — a washing machine, when you are not sure this will work
A timer, a short prep list, and 90 minutes to take in the material.
Start the block →Beginner box breathing for anxious moments, when you have been meaning to start
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Breathe →3-minute guided letting go practice for self-doubt — in a five-minute break
Nothing to learn and nothing to fix: 3 minutes of letting go for self-doubt, in a five-minute break.
Begin →Breathing meditation for morning energy (12 min), at 3pm
Slow, spoken guidance for morning energy. A breathing session you can do at 3pm.
Begin →A caravan by the sea (a sleep story), when you feel fine and want to stay that way — for the hours after a late shift
Thin walls, wind outside, and the sound of shingle about fifty metres away.
Settle in →Focus session for drawing: 45 minutes, café murmur, when you are not in the mood
45 minutes of drawing, with café murmur and a note on what to do when you drift.
Start the block →Soft 4-7-8 breathing for a grey day, before something difficult
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Breathe →Tight shoulders and neck: 7-minute noting meditation, in the air
Nothing to learn and nothing to fix: 7 minutes of noting for tight shoulders and neck, in the air.
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