Small, calming practices you can follow step by step. Pick whatever feels doable right now.
Box Breathing
Calm a racing mind with even breaths.
4-7-8 Breath
Settle your nervous system before rest.
Coherent Breathing
Five in, five out. Balance and steady.
5-4-3-2-1 Senses
Come back to the room around you.
Body Scan
Gently notice tension, without fixing it.
Breath Awareness Meditation
Follow your breath. When the mind wanders, just come back.
Leaves on a Stream
Watch your thoughts drift past instead of following them.
Sound Meditation
Rest your attention on sounds, near and far.
Noting Practice
Gently label what's happening: thinking, hearing, feeling.
Soft Belly Breath
Soften and slow down, one breath at a time.
Loving-Kindness
A few kind words, for yourself and others.
Muscle Release
Tense a little, then let it go.
Neck & Shoulder Release
Let go of tension you've been carrying all day.
Hand & Wrist Reset
A quick reset for typing, scrolling, or fidgeting hands.
Seated Spinal Twist
Gentle movement to wake up a stiff back.
Full-Body Shake-Out
Shake off restless energy, one part at a time.
Not a substitute for professional care. If you're in crisis, please reach out to a local helpline.