Arrive in five breaths
A short guided pause to land in your body, wherever you are and however you feel.
5:00
Recording coming soon
Pauses
Small pauses for everyday life.
Short meditations, gentle practices, and simple tips you can come back to whenever you need them. Free, and for everyone.
Try it now
Breathe with the dot.
Breathe in as the dot grows and out as it settles: four counts in, six counts out. If it feels too slow or too fast, follow your own rhythm instead. That is always fine.
3 min
The library
Listen, move, or read.
Breathe with the dot
Let a slow dot guide your breath: in as it grows, out as it settles.
Let the exhale be a little longer
A simple way to help your body settle when everything feels like too much.
Read the tip
Try breathing in for a count of four and out for a count of six. A longer out-breath can help the body slow down and feel a little safer.
There is no right way to do it. If counting feels tense, simply let the out-breath be slow and soft, like a sigh.
A gentle morning stretch
Slow movements to wake up the spine and the breath, on a chair, a bed, or the floor.
Video coming soon
Three breaths before your inbox
Less than a minute to change the tone of the hour that follows.
Read the tip
Before you open your email or messages, pause for three breaths. Feel your feet on the floor and let your shoulders drop a little each time you breathe out.
Then begin. Nothing else needs to change.
Softening into sleep
A quiet practice to help your body let go at the end of the day.
12:00
Recording coming soon
Shoulders and neck at your desk
Simple movements for the middle of a working day. No mat and no special clothes needed.
Video coming soon
Rest is part of the practice
Some days the kindest practice is to do nothing at all.
Read the tip
Some days, the most caring thing you can do is lie down, close your eyes, and rest. Rest is not a step back.
It is how the body and mind restore themselves, and it belongs on the mat as much as any pose.
Kindness towards yourself
A gentle meditation to meet yourself with the same warmth you offer others.
8:00
Recording coming soon
Want to go deeper?
Join a live class on Insight Timer, or write to me about classes and somatic sessions.