Mindfulness Practices
Short, everyday mindfulness practices for calming the mind, easing anxiety, and returning to the present moment.
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.
Free PracticeAfter-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.
Free PracticeBefore 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.
Full-Length ProgrammeBefriending 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.
Free PracticeBetween 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.
Free PracticeBig 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.
Free PracticeClassroom 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.
Full-Length ProgrammeCompassion 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.
Full-Length ProgrammeCompassion for Your Younger Self
A compassionate inner practice for reconnecting with your younger self. It supports tenderness, understanding, and healing attention toward earlier experiences.
Free PracticeCooling 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.
Free PracticeCooling 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.
Free PracticeEmotional 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.
Free PracticeEnd-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.
Free PracticeEvening 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.
Full-Length ProgrammeExtended 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.
Free PracticeFive-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.
Free PracticeFive-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.
Free PracticeFocus 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.
Full-Length ProgrammeGentle 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.
Free PracticeGratitude 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.
Free PracticeGrounding 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.
Full-Length ProgrammeInvestigating 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.
Free PracticeKindness 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.
Free PracticeLeaves 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.
Free PracticeLetting 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.
Free PracticeLoving-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.
Full-Length ProgrammeLoving-Kindness for Yourself
A loving-kindness meditation directed toward yourself. It helps cultivate friendliness, warmth, and a more compassionate inner tone without forcing sentimentality.
Free PracticeMaking 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.
Free PracticeMeeting 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindful 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.
Free PracticeMindfulness 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.
Free PracticeMoving 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.
Free PracticeNaming 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.
Free PracticeNight-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.
Free PracticeNotification 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.
Free PracticeOne-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.
Free PracticePause 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.
Free PracticePre-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.
Free PracticeQuieting 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.
Free PracticeRelease 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.
Free PracticeRevitalize 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.
Free PracticeScreen-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.
Full-Length ProgrammeSelf-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.
Free PracticeSettling 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.
Free PracticeTeacher 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.
Free PracticeTen-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.
Free PracticeTwo-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.
Free PracticeWhen 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.
Free PracticeWhen 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.
Free PracticeWhen 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.
Free PracticeWorking 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.
Free PracticeYou 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.