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.
Soft 4-7-8 breathing for a reset, when you are somewhere unfamiliar
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Breathe →5-minute self-compassion meditation for irritability, in the hour before an interview
5 minutes to meet irritability with less of a fight. A self-compassion practice, in the hour before an interview.
Begin →Body scan for stress: 15 minutes, late at night
Nothing to learn and nothing to fix: 15 minutes of body scan for stress, late at night.
Begin →Sleep story: a fire dying down, if you have done this a hundred times — for a racing mind
The last hour of a fire, when it stops being a fire and becomes warmth.
Settle in →25-minute focus block for admin and email — a train carriage, when you are at home and cannot settle
A timer, a short prep list, and 25 minutes to clear the queue.
Start the block →How to use Box breathing for the hours after people leave, when you are not in the mood
The pattern is 4 · 4 · 4 · 4, which is four equal sides, like tracing a square.
Breathe →7-11 breathing for a cold morning, when you feel restless rather than tired
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Breathe →10-minute guided noting practice for study focus — before an exam
10 minutes to meet study focus with less of a fight. A noting practice, before an exam.
Begin →3-minute guided softening practice for insomnia — at 3am
Nothing to learn and nothing to fix: 3 minutes of softening for insomnia, at 3am.
Begin →A library at closing time — a slow story for the end of the day, when you have been meaning to start — for a restless night
The last hour, when the lights go down row by row.
Settle in →45-minute focus block for portfolio work — birds at dawn, after eating too much
A timer, a short prep list, and 45 minutes to finish the pieces.
Start the block →How to use Tight box breathing for a lonely evening, when you are somewhere unfamiliar
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
Breathe →Coherent 5-5 breathing: 5 rounds for the end of the working day, when nothing else has worked today
The pattern is 5 · 5, which is five seconds in, five seconds out — about six breaths a minute.
Breathe →Shame: 15-minute body scan meditation, before you talk
15 minutes to meet shame with less of a fight. A body scan practice, before you talk.
Begin →Fatigue: 7-minute self-compassion meditation, in the office
Nothing to learn and nothing to fix: 7 minutes of self-compassion for fatigue, in the office.
Begin →A boat at anchor, when you need something unremarkable — 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 block for problem solving — white noise, if you are tired of apps
A timer, a short prep list, and 90 minutes to stay with the difficulty.
Start the block →3-6 breath (3 · 6) for a hard conversation, when you feel restless rather than tired
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Breathe →6-2-6-2 breathing: 4 rounds for the hours after people leave, when you are on your own
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Breathe →Letting go meditation for tension headaches (3 min), before a difficult talk
3 minutes to meet tension headaches with less of a fight. A letting go practice, before a difficult talk.
Begin →12-minute breathing meditation for mindfulness, on a meeting break
For the times on a meeting break when mindfulness takes up more room than you would like — 12 minutes, breathing.
Begin →Sleep story: a hotel room somewhere, if you are sceptical about all of this — for an overtired night
A room you did not choose, in a city you do not have to know.
Settle in →Focus session for coding: 25 minutes, distant thunder, if you have done this a hundred times
25 minutes of coding, with distant thunder and a note on what to do when you drift.
Start the block →3-5-7 breath (3 · 5 · 7) for a big decision, when nothing else has worked today
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Breathe →Meditation for worry: 7-minute gratitude session, after bad news
7 minutes to meet worry with less of a fight. A gratitude practice, after bad news.
Begin →20-minute guided grounding practice for a racing mind — before a busy day
For the times before a busy day when a racing mind takes up more room than you would like — 20 minutes, grounding.
Begin →A garden in the rain — a slow story for the end of the day, when you are not sure this will work — for jet lag
Steady rain on leaves, and a chair under an awning that stays dry.
Settle in →Focus session for practising an instrument: 50 minutes, rain on a window, when you have already had a long week
50 minutes of practising an instrument, with rain on a window and a note on what to do when you drift.
Start the block →Physiological sigh (2 · 6) for Friday evening, when you are on your own
2 · 6 breathing: a second short sip of air on top of the first, then a long release.
Breathe →Breathing for irritability: 12 minutes, when nothing went right
12 minutes to meet irritability with less of a fight. A breathing practice, when nothing went right.
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