Stillpoint
Guided practice you can do in the time you actually have
four seconds out, four seconds back
The timer counts down. Nothing is recorded and nothing is sent anywhere.
Short guided practices for attention: breathing, body, sound, walking and the two minutes before you open your inbox. Every script is written out in full, with the pauses marked, so you can practise without an audio track.
Practice
Breath
- Resonance at six breaths a minute15 minutes
- Alternate-nostril breathing12 minutes
- Hand on the belly: a diaphragm check6 minutes
- Box breathing12 minutes
- Extended exhale8 minutes
- Four-count breath10 minutes
Body scan
- Tension mapping: left against right20 minutes
- Three-minute desk scan3 minutes
- Thirty-minute full body scan30 minutes
- Hand to shoulder: a half-body scan12 minutes
Kindness
- Metta on the move8 minutes
- Metta for someone difficult20 minutes
- Metta for a neutral person15 minutes
- Four phrases for yourself12 minutes
Sound
- Practice in a noisy room15 minutes
- Bells and their decay12 minutes
- Ambient sound as anchor10 minutes
Walking
- Slow walking indoors8 minutes
- Ten-step walking10 minutes
Daily life
- Practice in a queue5 minutes
- Anchor at the sink4 minutes
- One breath before the inbox2 minutes
Lexicon
Twelve words that are used precisely on this site and loosely everywhere else.
Further practices are written and scheduled; they appear here as they come due.
Before you begin
Everything here is general information about attention and breathing, offered for educational use only. It is not medical or psychological treatment, and it is not a substitute for care from a qualified professional. If you have a heart or lung condition, a history of panic attacks or trauma, are pregnant, or are being treated for a mental health condition, talk to your clinician before starting breath-holding or long body-scan practice. Stop if a practice makes you dizzy, breathless or distressed.