All practices
- Listen to the nearest sound
- Shoreline breath
- Six-second breathing
- Three slow breaths
- Slow exhale to settle
- One breath before responding
- Cool breath on the lips
- Find the space between breaths
- Box breathing
- Four–six breathing
- Clearing the path
- Release the shoulders
- Come back into the body
- Reset your posture
- Soften the jaw and face
- Soften the eyes
- Warm the hands, warm the mind
- Five mindful steps
- Soften one tense place
- A brief body scan
- Feel the chair supporting you
- The S.T.O.P. Practice
- Three layers of sound
- Fingertip grounding
- Horizon glance
- Ten quiet seconds
- See, feel, hear
- Find one colour
- The R.A.I.N. Practice
- Hand on heart
- One thing you’re grateful for
- Name what matters right now
- One slow sentence
- A kind sentence for yourself
- Offer one quiet wish
- Just peel the vegetables
- Just brush your teeth
- Wash one dish completely
- Make tea without leaving
- Pause at the doorway
- Open and close the door
- Take a mindful shower
- Wash your hands slowly
- Taste the first bite
- Make the bed, one movement at a time
- Fold one piece of laundry
- Sweep one small area
- Put on your shoes with attention
- Pause before unlocking the phone