Mindfulness
Twelve written practices for the moments that matter. Three breathwork timers you can use right now. A sleep toolkit for the 3 a.m. Wake-ups.
None of this needs a subscription. Sticky nav below jumps you to the bit you need: breath, sessions, sleep, or a longer plan.
Free for everyone, start today
Pick one. Do it for seven days before you decide it doesn't work for you.
Slowing the exhale shifts the nervous system out of fight-or-flight. Cheaper than coffee, faster than a walk.
Try this week: In 4, hold 4, out 4, hold 4. Four rounds. Use it before a meeting, a difficult message, or stepping out of the car.
Why this matters
Estrogen helps regulate cortisol and serotonin. When it falls, the nervous system gets jumpier, anxiety spikes, sleep fragments, hot flashes ride a feedback loop with stress. Daily practice doesn't fix hormones, but it changes the floor under everything else.
Start with one. Pick the moment it's hardest, the 3 a.m. Wake-up, the 4 p.m. Crash, the email that sets you off, and have a practice ready. That's the whole game.
Breathwork, try one now
Tap Begin. Follow the circle. Let the long exhale do the work.
Calm anxiety. Reset before bed. 4 counts in, hold, out, hold.
Inhale
4
Round 1 / 8
Dr Andrew Weil's wind-down. Long exhale flips you to rest mode.
Inhale
4
Round 1 / 6
Five seconds in, five out. Heart-rate variability. Steady you.
Inhale
5
Round 1 / 12
Free · weekly check-in
Four small questions. Your answers shape what next week's practice should look like: when to deepen, when to soften, when to switch the focus. Stays on this device.
Guided sessions
Each one is short enough to actually do, two to fifteen minutes. Filter by intent or duration. Tap the heart to save the ones that fit you; your shortlist stays on this device.
Your practice
Tap Mark complete after a session and we'll keep the count for you. Stays on this device, nothing's sent anywhere.
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Last 8 weeks
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Recent sessions
Your 7-day plan
Choose what you want to work on and how much time you have. We'll deal you one session a day from the library, vary the intents so it doesn't get monotonous.
Intents (pick one or more)
Length buckets
4 sessions match these filters.
Pick your intents and lengths, then build your plan. You can re-roll or swap any day later.
Showing 15 of 15 sessions.Sign in to sync your saved list across devices.
For the moment a hot flash arrives. Read once. Then do it.
Between meetings, before a hard call, after a snap of rage.
When the thoughts are racing and you can't think straight.
Three lines, one hand on your chest. Surprisingly powerful.
This phase brings real losses. Name them so they can move.
Tara Brach's framework. Three minutes can defuse a whole afternoon.
Lie down. Move attention slowly from feet to crown.
When you've been awake more than twenty minutes. Get up. Read this.
For the days the body feels foreign. The classic, for a reason.
Builds the muscle of warmth. Especially towards yourself.
Before you reach for the phone. Thirty seconds, three breaths.
An evening practice, named for the morning of tomorrow.
For the moment it spikes. Body first, words later.
When the body needs to discharge before the mind can think.
When you can't leave the room and you don't want to swallow it.
Printable plans
Pick the plan that matches what's loudest this week. Print it for the fridge or save as PDF, the day-by-day shape is already done. If you've logged a check-in, we'll surface the most relevant plan first.
Filter by what you're feeling
anxiety
Seven days of small regulators. Box breathing twice daily, grounding for the spikes, RAIN for the afternoons that hijack you.
sleep
Wind-down hour, 4-7-8 before bed, body scan saved for the 3 a.m. Wake-up. Daylight in your eyes within 30 minutes of waking.
hot flashes
Practise the cooling breath while calm so it's faster when it counts. Coherent breathing before bed to soften reactivity.
grief
Self-compassion break in the morning, three good things at night, one session of naming what's lost on paper.
Pair this with
A note on practice
From members
A breath pattern, a grounding ritual, a teacher, an app, a length of walk, whatever brings the system back down. Share so others can borrow it.
