The Stillness Library
Guided audio practices from The Holistic Care covering everyday mindfulness, breathwork, Yoga Nidra, nondual awareness, and calming tracks made specifically for children and students. Each practice has its own dedicated article, with the audio embedded alongside the full teaching. We are adding new practices to this library every week.
Looking for our full-length, professionally produced Yoga Nidra programmes? Visit the Shop for our paid audio collection, or explore the I AM Programme for a guided path.
Showing 158 of 158 practices published so far
A Gentle Self-Compassion Break: Free 10-Minute Practice
A free self-compassion practice for difficult moments, using mindful acknowledgment, common humanity, supportive language, and one realistic next action.
Read the practice →After an Argument: A Free Practice for What Happens Next
A free guided practice for right after an argument, helping a child settle before deciding what to do or say next instead of reacting right away.
Read the practice →After-Recess Settling Practice: Free 5-Minute Reset
A free five-minute practice that helps students settle heart rate, breath, and attention after recess before returning to focused classroom work.
Read the practice →Awareness of Awareness: A Free Nondual Audio Practice
A free short nondual awareness practice inviting attention to notice awareness itself, the open background in which experience appears.
Read the practice →Balloon Breathing for Little Ones: Free 4-Minute Practice
A free playful belly-breathing audio for ages 4 to 7, using a small balloon image to help children notice gentle breathing without taking oversized breaths.
Read the practice →Bedtime Breath Awareness: Free Guided Practice
A free bedtime breath-awareness practice that follows breathing as it naturally happens. No deep-breathing requirement, breath holding, or pressure to fall asleep on command.
Read the practice →Bedtime Yoga Nidra - Let the Day Release
A full bedtime Yoga Nidra that settles the body, releases the day through sound, contact, body rotation, breath counting and gentle imagery, then ends without a waking return so sleep can come in its own time.
Read the practice →Before Public Speaking: Free 5-Minute Grounding Practice
A free five-minute pre-speaking reset that grounds the body, supports breath and voice, and shifts attention from self-judgment toward the message you want to communicate.
Read the practice →Before an Exam: Calm the Moment
A free four-minute pre-exam grounding practice for students, using feet-on-floor awareness, a slower exhale, and one-question-at-a-time focus.
Read the practice →Befriending the Inner Critic
A mindfulness and self-compassion practice for working with harsh self-talk. It helps loosen identification with the inner critic and invites a kinder inner relationship.
Read the practice →Belly Breathing for Beginners: Free 7-Minute Practice
A free beginner belly-breathing practice using one hand on the abdomen and one on the chest to notice breathing movement without forcing a dramatic deep breath.
Read the practice →Between Meetings: Clear and Begin Again, Free Audio
A free short audio for the gap between meetings, helping you release the last conversation and reset attention before the next one.
Read the practice →Big Feelings, Safe Body: Free 9-Minute Practice for Kids
A free emotional-regulation practice for ages 8 to 12 that helps children notice a big feeling, make the body safe, name needs, and choose support.
Read the practice →Body Scan Yoga Nidra
A slow Body Scan Yoga Nidra that stays with direct sensation rather than moving quickly through a memorized sequence, while welcoming numbness and neutral areas.
Read the practice →Body Signals Check-In: A Body Awareness Practice for Kids
A free guided practice helping children notice what their body is already telling them, reading physical signals before big feelings take over.
Read the practice →Box Breathing Basics: Free 5-Minute Guided Practice
A free introduction to box breathing with four equal sides, flexible counts, and clear safety guidance so beginners can learn the pattern without forcing the breath.
Read the practice →Brave Before School: A Free Practice for School-Morning Nerves
A free morning practice helping children walk into school feeling a little braver, built on the idea that brave means doing it anyway.
Read the practice →Breath and Body Awareness: Free 11-Minute Practice
A free guided awareness practice that maps breathing movement from obvious places such as the nostrils and abdomen into subtler areas of the ribs and whole body.
Read the practice →Breath-Centred Yoga Nidra
A breath-focused Yoga Nidra that moves from whole-body breathing to chest, abdomen, nostrils, optional paced breathing, and finally unmonitored natural breath.
Read the practice →Breathing with the Hands: Free 5-Minute Breath Practice
A free breath practice in which slow opening and closing of the hands sets the pace, giving busy minds a visible, physical alternative to counting the breath.
Read the practice →Bumblebee Humming Breath: A Free Calming Game for Kids
A free guided humming-breath game that lets children feel a gentle buzz in their chest and throat, a playful way to release energy and settle down.
Read the practice →Calm Before Story Time: A Free Settling Practice for Listening
A free short practice helping children settle their bodies and attention right before story time, so they arrive ready to listen.
Read the practice →Calm Hands, Calm Body: A Free Squeeze-and-Release Practice
A free progressive muscle relaxation practice for children, squeezing hands and body parts tight, then letting go into calm.
Read the practice →Classroom Arrival Reset: Free 5-Minute Mindful Start
A free five-minute classroom arrival practice that keeps participation invitational, settles movement, uses natural breaths, and chooses a shared learning quality.
Read the practice →Coherent Breathing: Free 10-Minute Guided Practice
A free coherent breathing practice using an easy equal inhale and exhale at roughly five to six breaths per minute, with no holds and no pressure to hit a perfect rate.
Read the practice →Compassion for Someone Difficult
A compassion practice for working with difficult relationships. It supports perspective and softening without asking you to excuse harm or drop healthy boundaries.
Read the practice →Compassion for Your Younger Self
A compassionate inner practice for reconnecting with your younger self. It supports tenderness, understanding, and healing attention toward earlier experiences.
Read the practice →Cooling Down After Conflict: Free Guided Practice
Cooling Down After Conflict is a free guided mindfulness practice for the period after an argument, disagreement, or tense interaction when the conversation may be over but the body is still activated. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →Cooling the Volcano: Free Anger Reset for Kids Ages 8-14
A free guided anger reset for ages 8 to 14 that helps children notice anger, cool the body, name what is underneath, and choose a safer next action.
Read the practice →Counting the Breath: Free 8-Minute Focus Practice
A free breath-counting meditation that leaves breathing natural, counts down from ten on each exhale, and uses losing the count as a cue to begin again.
Read the practice →Emotional Weather Check-In: Free Guided Practice
Emotional Weather Check-In is a free guided mindfulness practice that uses the metaphor of weather to notice emotional tone without turning it into identity. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →End-of-Workday Decompression: A Free Guided Practice
A free guided practice for the end of the workday, helping you mentally detach from work and cross the threshold into home life.
Read the practice →Energizing Nidra: Free Daytime Yoga Nidra Reset
A free daytime Yoga Nidra that releases accumulated effort without aiming for sleep, then brings the listener back toward alertness, clarity, and one useful next step.
Read the practice →Evening Body Scan: Free Guided Practice
A free 17-minute evening body scan for end-of-day decompression. Move through the body gradually, notice contact and sensation, and release unnecessary effort without forcing sleep.
Read the practice →Evening Unwinding Yoga Nidra
A 25-minute evening Yoga Nidra for acknowledging unfinished tasks, setting them down without denial, and closing the working day before bedtime.
Read the practice →Extended Body Scan
A longer mindfulness body scan for steady attention and embodied awareness. It supports grounding, relaxation, and a more patient relationship with physical experience.
Read the practice →Extended Exhale for Settling: Free 6-Minute Practice
A free breathing practice that leaves the inhale natural and gently lengthens only the exhale, creating a simple way to settle without taking big or effortful breaths.
Read the practice →Family Bedtime Calm: The Last Ten Minutes of the Day
A free practice for the last ten minutes before sleep, helping a whole family slow down together and close the day without rushing.
Read the practice →Five Breaths Before Speaking: Free Pre-Speaking Practice
A free pre-speaking breath practice that relaxes jaw, tongue, shoulders, and breathing before a meeting, call, presentation, or difficult first sentence.
Read the practice →Five-Finger Breathing for Little Hands: A Free Kids Game
A free guided hands-on breathing game where children trace their fingers while breathing, a simple tool that helps little ones calm down and refocus.
Read the practice →Five-Minute Morning Presence: A Free Guided Practice
A free five-minute morning practice to settle attention and intention before messages, tasks, and demands begin claiming your first thoughts.
Read the practice →Five-Sense Grounding Reset: Free 5-Minute Practice
A free eyes-open grounding practice using sight, touch, sound, smell, taste, and one natural breath to reconnect attention with the present environment.
Read the practice →Focus Before Homework: Free 6-Minute Reset for Kids
A free six-minute transition into homework for ages 8 to 14, using body settling, workspace simplification, one clear task, and a short focus period.
Read the practice →Forest Grounding Yoga Nidra
A guided Yoga Nidra practice using forest imagery, body contact, and sensory detail to support grounded rest. The track invites the mind into a simple natural scene while keeping awareness connected to the real body and room.
Read the practice →Freeze, Breathe and Choose: A Free Three-Step Practice for Big Moments
A free three-step practice teaching children to freeze, breathe, and choose before reacting in a big, intense moment.
Read the practice →Gentle Progressive Relaxation
A gentle progressive relaxation for releasing body tension and settling the nervous system. It offers a simple, accessible way to unwind through the body.
Read the practice →Golden Light Yoga Nidra
A guided Yoga Nidra practice using gentle golden light as an imaginative cue for warmth, ease, and whole-body awareness. The imagery is symbolic and optional, grounded in real sensory contact rather than claims about healing energy.
Read the practice →Goodnight Body Scan: A Free Toes-to-Head Bedtime Practice
A free bedtime body scan that guides children to say a gentle goodnight to each part of the body, from toes to head, before sleep.
Read the practice →Gratitude After a Hard Day: Free Guided Practice
A free gratitude practice designed specifically for difficult days. Acknowledge what was hard first, then notice small sources of support without pretending pain, grief, or stress did not happen.
Read the practice →Grounding Before a Difficult Conversation: Free Audio
A free grounding practice for the minutes before a hard conversation, using breath and body awareness to help you enter it steadier.
Read the practice →Grounding Nidra - Roots and Earth
A grounded Yoga Nidra built around real contact with the surface, lower-body awareness, natural breath, and optional roots-and-earth imagery for times when attention feels scattered or unanchored.
Read the practice →Humming Exhale Practice: Free 6-Minute Guided Audio
A free humming exhale practice using a low, comfortable hum to lengthen the out-breath and create clear vibration in the throat, chest, and face.
Read the practice →Inner Sanctuary Yoga Nidra
A guided Yoga Nidra journey that uses the image of an inner sanctuary as a gentle focus for rest, safety, and receptive awareness. The practice combines body settling, breath awareness, imagery, and a gradual return without requiring you to visualize perfectly.
Read the practice →Investigating the 'I' Thought
An advanced guided self-inquiry into what the word 'I' refers to in present experience, with careful grounding, philosophical context, and clear safety limits.
Read the practice →Kindness After a Mistake
A free self-compassion practice for the period after a mistake. Separate responsibility from global self-attack, acknowledge impact, and choose one realistic repair or learning step.
Read the practice →Kindness in My Heart: A Free Loving-Kindness Practice for Children
A free child-friendly loving-kindness practice guiding children to send a warm wish to themselves and someone they care about.
Read the practice →Leaves on a Stream
A free guided Leaves on a Stream practice for noticing thoughts with more distance. Use a simple stream visualisation to practise cognitive defusion without trying to suppress the mind.
Read the practice →Letting Go of the Day: A Guided Evening Wind-Down Practice
A full-length guided evening practice for setting down an unfinished day before rest, drawing on real research about pre-sleep cognitive processing and unfinished-task rehearsal.
Read the practice →Letting Thoughts Pass Like Clouds
A free visualisation-based mindfulness practice that uses clouds as a simple metaphor for changing thoughts. Notice, allow, and let attention widen without trying to empty the mind.
Read the practice →Listening Like an Owl: A Free Quiet-Ears Game for Kids
A free guided listening game that invites children to imagine big, still owl ears, building calm and focused attention through sound alone.
Read the practice →Little Gratitude Stars: A Free Three-Good-Things Practice
A free practice guiding children to notice three small good things from their day, each imagined as a little gratitude star.
Read the practice →Loving-Kindness for Others: Free Guided Practice
A free loving-kindness meditation for extending goodwill toward others through simple phrases and gentle attention. The practice respects cultural roots, personal boundaries, and the fact that warm feelings cannot be forced.
Read the practice →Loving-Kindness for Yourself
A loving-kindness meditation directed toward yourself. It helps cultivate friendliness, warmth, and a more compassionate inner tone without forcing sentimentality.
Read the practice →Making Space for Frustration: Free Guided Practice
Making Space for Frustration is a free guided mindfulness practice for moments when effort meets resistance. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →Meeting a Difficult Emotion: Free Guided Practice
Meeting a Difficult Emotion is a free guided mindfulness practice for approaching sadness, anger, fear, shame, loneliness, confusion, or mixed emotion in small, manageable doses. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →Midday Renewal Yoga Nidra
An 18-minute midday Yoga Nidra for setting down unfinished work, exploring heaviness and lightness, and returning to the afternoon with less pressure and clearer priority.
Read the practice →Mindful Body Scan: A Free 10-Minute Guided Practice
A free ten-minute guided body scan that moves attention slowly from head to feet, building interoceptive awareness of the whole body.
Read the practice →Mindful Commuting: Free Passenger Meditation Practice
A free mindful commuting practice for passengers using movement, vibration, sound, and open-eyed awareness to make transit time more present and deliberate.
Read the practice →Mindful Conversation: Free Listening Preparation Practice
A free mindful conversation preparation that helps you notice reply-making, listen until the other person finishes, pause, then respond with more presence.
Read the practice →Mindful Eating: The First Three Bites, A Free Practice
A free short practice that turns the first three bites of any meal into a moment of real attention, slowing down eating without needing a whole session.
Read the practice →Mindful Listening: Free Sound Meditation Practice
A free mindful listening practice that explores sound before naming, moving from near and far sounds into a wider, more spacious field of hearing. Gently.
Read the practice →Mindful Shower: Free Everyday Mindfulness Practice
A free mindful shower practice using water, sound, skin sensation, and attention drift to turn an ordinary daily routine into practical mindfulness. Gently.
Read the practice →Mindful Tea or Coffee Practice: A Free Ritual Reset
A free two-minute practice that turns the tea or coffee you already make each day into a genuine pause, using warmth, aroma, and steam as anchors.
Read the practice →Mindful Technology Check-In: Free 5-Minute Practice
A free mindful technology check-in that pauses before unlocking a device, names what you are reaching for, and sets one clear intention before screen use.
Read the practice →Mindful Waiting: Free Practice for Queues and Delays
A free mindful waiting practice for queues and delays, using impatience, body sensations, and unfilled time as practical everyday mindfulness training.
Read the practice →Mindful Walking Indoors: A Free Ten-Pace Walking Practice
A free indoor walking meditation using ten measured paces and a turn, ideal for small spaces or whenever stepping outside is not possible.
Read the practice →Mindful Walking Outdoors: A Free Guided Walking Practice
A free outdoor walking meditation at an ordinary pace, widening attention to sound, air, and surroundings while the body moves.
Read the practice →Mindfulness While Working: Free 10-Minute Focus Practice
A free mindfulness while working practice that keeps one real task open, notices the urge to switch, and trains deliberate single-task attention for ten minute.
Read the practice →Morning Clarity Yoga Nidra
A short morning Yoga Nidra that moves inward and then returns deliberately toward alertness, using rapid body awareness and one chosen quality for the day ahead.
Read the practice →Mountain Stillness Yoga Nidra
A guided Yoga Nidra practice using mountain imagery to explore steadiness without rigidity. The body is supported by the ground while the mind works with a simple image of stability, space, and changing conditions.
Read the practice →Moving Through Disappointment: Free Guided Practice
Moving Through Disappointment is a free guided mindfulness and self-compassion practice for the letdown that follows an outcome you genuinely wanted. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →My Calm Place: A Free Visualization Practice for Kids
A free guided visualization where a child builds an imaginary calm place in their mind, a safe spot to return to whenever they feel overwhelmed.
Read the practice →My Safe Little Cloud: A Free Calm-Place Game for Kids
A free guided game that helps a child imagine a soft cloud that belongs only to them, a gentle inner place to rest during big feelings.
Read the practice →Name It, Breathe With It: A Two-Step Calming Practice
A free guided practice teaching children two simple moves in order, naming a feeling first and then breathing with it, to calm strong emotions.
Read the practice →Naming What Is Here: Free Guided Practice
Naming What Is Here is a free guided emotional-awareness practice that helps you put simple, non-dramatic words around present experience. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →Night-Time Open Awareness: Free Guided Practice
A free night-time open-awareness practice for resting with the changing field of sound, sensation, breath, and thought. Nothing has to be selected or controlled, and you can return to one anchor whenever needed.
Read the practice →Notification Pause: Free 2-Minute Mindfulness Practice
A free notification pause that helps you notice the urge to reach and check, breathe, watch the impulse change, and then choose whether to open the alert.
Read the practice →Ocean of Rest Yoga Nidra
A guided Yoga Nidra practice that uses the rhythm and spaciousness of ocean imagery to support deep rest without forcing the breath or the mind. Body awareness and sensory imagination provide a steady structure for letting mental activity soften.
Read the practice →One-Minute Arrival: The Shortest Free Practice Here
A free one-minute practice, the shortest in the Stillness Library, built to help you arrive in the present moment when there is truly no time to spare.
Read the practice →Open-Space Breathing Meditation
A spacious breath meditation that begins with the breath and opens into wider awareness. It supports calm, steadiness, and a less crowded relationship to experience.
Read the practice →Opposites in Awareness - Heavy and Light
A guided Yoga Nidra practice for exploring heaviness and lightness as changing qualities of experience. This classic pair of opposites can deepen body awareness, reduce the need to force relaxation, and help you notice sensation with more flexibility.
Read the practice →Opposites in Awareness - Warm and Cool
A guided Yoga Nidra practice for exploring warm and cool sensations without forcing either one. The practice uses a classic pair of opposites to strengthen body awareness, steadiness, and the capacity to notice changing sensation without immediately reacting to it.
Read the practice →Parent and Child Breathing Hug: A Co-Regulation Practice
A free co-regulation practice where a parent and child breathe together chest to chest, calming both nervous systems at the same time.
Read the practice →Pause Before Reacting: Free Guided Practice
Pause Before Reacting is a free four-minute mindfulness reset for the moment when you can feel a reply, message, facial expression, or action forming faster than you want it to. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →Pre-Meeting Reset: A Free Three-Minute Focus Practice
A free three-minute audio that clears lingering attention from the last task and helps you enter a meeting more focused and present.
Read the practice →Quiet Lake Yoga Nidra
A guided Yoga Nidra practice using the image of a quiet lake to explore stillness without demanding a blank mind. Body awareness, breath, reflective imagery, and a gradual return create a simple structure for receptive rest.
Read the practice →Quieting the Day's Mental Chatter: Free Guided Practice
A free evening mindfulness practice for mental chatter, replay, and planning. Capture what genuinely needs remembering, then let attention move from mental noise toward body and rest.
Read the practice →Rainbow Breathing: A Free Calming Colour Game for Kids
A free guided game where children breathe in and out through the colours of an imaginary rainbow, a gentle, playful way to slow down and settle.
Read the practice →Ready for the Classroom: A Free Group Settling Practice
A free practice designed to help a whole classroom of children settle together, transitioning from a busy hallway into ready attention.
Read the practice →Release the Day - Guided Reflection: Free Guided Practice
A free guided evening reflection for closing the psychological workday. Acknowledge what happened, capture unfinished business, take one useful lesson, and set down what does not need attention tonight.
Read the practice →Rest Without Trying to Sleep
A guided rest practice for nights when sleep feels pressured. It supports genuine rest without demanding that sleep must happen on cue.
Read the practice →Revitalize Anytime: A Free 3-Minute Mindfulness Reset
A free, guided audio reset for scattered attention or low energy. Three short phases you can use anywhere, in under ten minutes, whenever your focus needs a genuine reset rather than another cup of coffee.
Read the practice →Rotation of Consciousness - Classic Practice
A full classic-style Yoga Nidra sequence built around systematic rotation of awareness, breath counting, opposite sensations, brief imagery, sankalpa, and return.
Read the practice →Sankalpa Nidra: Setting Your Intention in Yoga Nidra
A full-length Yoga Nidra practice built around sankalpa, the tradition's technique for planting a short, sincere intention during deep relaxation. Rooted in the Bihar School of Yoga system.
Read the practice →Screen-Break Grounding: Free 5-Minute Desk Practice
A free screen-break grounding practice for eyes, hands, forearms, neck, shoulders, and breath after sustained computer, tablet, or phone use at a desk.
Read the practice →Self-Forgiveness Practice
A compassionate practice for working with regret and self-blame. It supports honest self-forgiveness while keeping room for accountability, repair, and learning.
Read the practice →Self-Love Nidra - Coming Home to Yourself
A trauma-sensitive Yoga Nidra for self-kindness that does not force positive emotion. It moves through permission, body awareness, natural breath, optional hand-to-heart contact, inner shelter, and one practical act of care.
Read the practice →Settling After an Embarrassing Moment: Free Guided Practice
Settling After an Embarrassing Moment is a free shame-sensitive mindfulness practice for the period after an awkward or exposed moment when the mind keeps replaying what happened. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →Sharing and Taking Turns: A Free Practice for the Hard Part of Waiting
A free practice acknowledging that waiting for a turn is the genuinely hard part of sharing, and guiding children through that wait.
Read the practice →Sleepy Stars: Free Kids' Bedtime Wind-Down Meditation
A free bedtime audio for children ages 4 to 10, using star breathing, body softening, gentle imagery, and a no-pressure approach to becoming ready for sleep.
Read the practice →Smell the Flower, Blow the Candle: A Free Breathing Game
A free, simple guided breathing game for children using smelling a flower and blowing out a candle to teach slow, calming breaths anywhere they go.
Read the practice →Starfish Breathing: A Free Open-and-Close Game for Kids
A free guided game where children stretch open wide like a starfish and fold small again, pairing breath with movement to help them settle and feel steady.
Read the practice →Steady Confidence Nidra
A grounded Yoga Nidra for confidence before meaningful action. It builds steadiness through body awareness, realistic intention, remembered capability, and a simple rehearsal of the next clear step.
Read the practice →Study Focus Reset: Free 12-Minute Practice for Students
A free twelve-minute study reset that closes distractions, clears mental reminders, sets one study target, plans a break, and trains attention to return.
Read the practice →Teacher Reset Between Classes: A Free 5-Minute Pause
A free five-minute audio that helps teachers settle their breath and attention between classes, so each new group is met with a steadier presence.
Read the practice →Teddy Bear Belly Breathing: A Free Calm-Down Game for Kids
A free guided game where children place a teddy bear on their belly and watch it rise and fall, learning slow belly breathing through gentle play.
Read the practice →Ten-Minute Mindfulness for Beginners: A Free First Sit
A free ten-minute guided practice built for a genuine first sit, walking a complete beginner through posture, breath, and returning attention.
Read the practice →Ten-Minute Mini Nidra: A Free Short Yoga Nidra Practice
A free ten-minute Yoga Nidra practice offering a short but complete body scan and rest sequence for days without time for a full session.
Read the practice →Thank You, Body: A Free Bedtime Gratitude Practice
A free bedtime practice guiding children to thank their body for all it did that day, from running to hugging to resting.
Read the practice →The Anger Dragon Cools Down: A Free Anger Regulation Practice
A free practice using a friendly anger dragon character to help children understand and cool down big feelings of anger.
Read the practice →The Calm Turtle: A Free Shell-Breathing Game for Kids
A free guided game for children that uses the image of a turtle pulling into its shell to teach a simple, safe way to pause and calm big feelings.
Read the practice →The Cozy Cave: A Free Safe-Place Game for Children
A free guided game that invites a child into an imaginary warm, softly lit, and completely safe cave, a gentle way to settle before rest or quiet time.
Read the practice →The Friendly Forest: A Free Imagination Game for Children
A free guided game that walks a child through a friendly forest where every animal says hello, building calm through gentle imagination and breath.
Read the practice →The Magic Feather: A Free Soft-Breath Game for Children
A free guided game using an imaginary feather that only moves for soft, slow breath, helping children discover how gentle their breathing can be.
Read the practice →The Quiet Pond: A Free Settling-Ripples Game for Children
A free guided game where a child watches imaginary ripples on a still pond settle, a gentle metaphor for calming busy thoughts and feelings.
Read the practice →The Sleepy Moon: A Free Bedtime Story-Meditation
A free bedtime story-meditation where a gentle moon watches over a child, guiding slow breathing and soft imagination toward sleep.
Read the practice →The Thought Cloud Catcher: A Practice for Watching Thoughts
A free guided practice teaching children to watch thoughts drift by like clouds, instead of believing every thought is automatically true.
Read the practice →The Volcano and the Cool River: An Anger Practice for Kids
A free guided practice comparing anger to a volcano and calm to a cool river, giving children a vivid way to understand and settle big anger.
Read the practice →The Worry Balloon Floats Away: A Free Practice for Letting Go of Worries
A free practice imagining a worry placed inside a balloon and gently released, helping children set a worry down for a while.
Read the practice →Three Conscious Breaths: Free 3-Minute Micro Practice
A free micro-practice built around three breaths with three jobs: arrive, release, and choose what deserves your attention next when there is no time for more.
Read the practice →Three-Minute Breathing Space: Free Guided MBCT Practice
A free, three-minute guided practice adapted from the Breathing Space technique used in Mindfulness-Based Cognitive Therapy. Three simple steps for the middle of a difficult moment.
Read the practice →Two-Minute Pause Before You Respond: A Free Practice
A free two-minute audio for the gap between a trigger and your reply, helping you notice the urge to react before choosing your response.
Read the practice →Weekend Recovery Yoga Nidra
A 30-minute Yoga Nidra for accumulated tiredness that offers time without demand while clearly distinguishing guided rest from sleep recovery and medical care.
Read the practice →When I Am Really Annoyed: A Short Calming Practice for Kids
A free short guided practice for the middle of an annoyed or frustrated moment, offering children a quick way to cool down right away.
Read the practice →When My Feelings Feel Big: A Free Practice for Emotional Validation
A free practice reassuring children that big feelings are allowed, while guiding them toward a calmer, steadier body.
Read the practice →When Plans Change: Free Guided Practice
When Plans Change is a free guided mindfulness practice for the moment when reality no longer matches the plan you were carrying. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →When Thoughts Keep Circling
A free guided practice for repetitive thinking and mental loops. Learn to notice circling thoughts, label the process, return to the present, and decide whether any real action is needed.
Read the practice →When You Feel Left Out: Free Guided Practice
When You Feel Left Out is a free guided mindfulness practice for the hurt of exclusion and the stories that can quickly follow it. A free Stillness Library practice for emotional awareness, choice, and grounded next steps.
Read the practice →When a Friend Hurts My Feelings: A Free Practice for Kids
A free guided practice helping children take hurt feelings seriously without exaggerating them, and think clearly about what a friendship needs next.
Read the practice →Wiggle, Shake and Settle: A Free Get-the-Fizz-Out Practice
A free movement-first practice that lets children wiggle and shake out extra energy before guiding them into a calmer, settled body.
Read the practice →Working with Worry - Gentle Grounding
A free gentle grounding practice for moments when worry pulls attention into the future. Notice what is happening now, distinguish facts from predictions, and choose one realistic next step.
Read the practice →Yoga Nidra After Travel
A guided Yoga Nidra practice for the transition after travel, when the body may be tired but the mind is still in motion. It supports rest, body awareness, and decompression while clearly separating relaxation from treatment of jet lag or travel-related illness.
Read the practice →Yoga Nidra After a Demanding Day
A guided evening Yoga Nidra for the end of an intense day. It helps release accumulated effort, settle the body, and create a gentler bridge from activity into recovery.
Read the practice →Yoga Nidra Before a Performance
A pre-performance Yoga Nidra for settling nerves and sharpening presence. It helps reduce excess activation so you can approach the moment with steadiness and focus.
Read the practice →Yoga Nidra for Athletes - Rest and Recovery
A recovery-focused Yoga Nidra for athletes. It supports rest, body awareness, and nervous system downshift after training, competition, or physically demanding effort.
Read the practice →Yoga Nidra for Beginners - First Journey into Rest
A welcoming first Yoga Nidra practice that explains what to expect, normalizes wandering and sleep, and guides beginners through body awareness, whole-body rest, and sankalpa.
Read the practice →Yoga Nidra for Caregivers
A gentle Yoga Nidra for caregivers carrying emotional labor and practical responsibility. It offers recovery, steadiness, and a rare period of being cared for through guided rest.
Read the practice →Yoga Nidra for Creative Renewal
A restorative Yoga Nidra for tired minds and overworked imaginations. It supports spaciousness, replenishment, and a quieter return to creative flow without forcing ideas.
Read the practice →Yoga Nidra for Decision Clarity
A grounding Yoga Nidra for moments of indecision and mental noise. It helps quiet overthinking so choices can be approached with more steadiness and less internal pressure.
Read the practice →Yoga Nidra for Digital Overload
A guided Yoga Nidra reset for times when screens, notifications, multitasking, and continuous information have left attention crowded. The practice creates a deliberate period of sensory reduction, body awareness, and non-doing without blaming technology itself.
Read the practice →Yoga Nidra for Effortless Presence
A contemplative Yoga Nidra for resting in simple presence. It invites deep relaxation and a taste of awareness that does not depend on striving or self-improvement.
Read the practice →Yoga Nidra for Gratitude
A restful Yoga Nidra that gently opens the heart to gratitude. It supports appreciation without forcing positivity or denying difficulty.
Read the practice →Yoga Nidra for Inner Confidence
A grounding Yoga Nidra that supports calm, inward confidence. It helps shift from self-doubt and mental agitation toward steadier inner trust and presence.
Read the practice →Yoga Nidra for Parents
A compassionate Yoga Nidra for tired parents. It creates a gentle space to recover from overstimulation, emotional labor, and the ongoing demands of caring for others.
Read the practice →Yoga Nidra for Self-Realization
An advanced Yoga Nidra and self-inquiry practice that moves from body and breath into witnessing, the felt sense of being, awareness of awareness, and non-separation, followed by a mandatory grounded return.
Read the practice →Yoga Nidra for Teachers
A restorative Yoga Nidra for teachers and educators. It helps unwind the physical, mental, and emotional strain that can accumulate through constant classroom presence.
Read the practice →Yoga Nidra for a Busy Mind
A guided Yoga Nidra practice that makes room for planning, remembering, and worry without demanding a blank mind, using body contact, breath counting, and open awareness.
Read the practice →You Are Doing Your Best: Free Guided Practice
A free self-compassion reset for overloaded days, caregiving strain, and moments of self-criticism. Acknowledge effort honestly and identify the support, rest, or boundary needed next.
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