Apply this technique to interrupt stress and restore calm during your day.

De-Stress

Invite deep relaxation and sleep with this mindful breathing meditation.

Deep Relax

By learning how to breathe from the diaphragm, you reap the benefits of lowering your blood pressure and stress levels.

Calming

Boost your ability to maintain focus through this deep rhythmic breathing exercise.

Focus

Prime yourself with this intentional breathing style and feel your energy soar as you increase your blood oxygen levels.

Energize

Focus on your breath

Be transported to the river cascade and be soothed by the sound of the gentle flowing stream. 

River Cascade

Slow down and experience the beauty and solitude of the coastline in Polihua, Lanai, Hawaii.

Polihua Beach 

Find calm as you fly over a flowing river through the autumn colored Black Hills National Forest, USA.

Black Hills Forest 

Fall asleep as the galaxy drifts over Mt Taranaki in New Zealand North Island. Blended with a handful of mindfulness-based techniques designed to get you ready for a good night’s sleep.

Starry Nights

Unwind and relax with the soft clouds as they roll over the Italian Dolomite Mountains. Blended with a handful of mindfulness-based techniques designed to help you unwind and return to the present moment.

Dolomite Alps

Perfect for beginners

A "cognitive hack" to help you drop back into the present moment.

"What If" to "What is" Technique

A short, easily applicable self-control technique.

"Take 3 + 10" Self-Control Technique

Bring balance to your brain and body with this simple opposite sides breathing exercise, ushering in a sense of ease and calm.

Opposite Sides Breathing for Brain Balance

A simple mantra to help you move toward wholeness.

"You're Welcome Here, Too" Technique

A mindfulness and emotional regulation technique to reduce stress and develop clarity.

"Mental Labeling" Technique

Quit overthinking

Learn how lengthening the exhalation with 5 breaths can help you reset from stress to resilience.

5 Breaths for Resilience

This daily practice turns your attention to all that you feel grateful for in this moment, and brings forth the quality of gratitude.

Daily Gratitude

A practice to be more mindful with technology.

"Scrollercoaster" Phone Technique

A mindfulness technique to reduce bodily tension.

Progressive Muscle Relaxation

A fun, simple mindfulness practice you can use while driving.

"Stoplight Meditation" Technique

A grounding technique to use when you're lost in thoughts.

"Rainbow Walk" Grounding Technique

Start your day

A strategy to make this moment more clear and simple.

How to Simplify Your Life

A simple, tactile mindfulness practice to help you re-ground and reduce stress.

"Take 5" Technique

Pause and gain clarity on immediate priorities through an ultra short refelection exercise 

Clarify Priorities in 3 Breaths

A simple somatic practice to explore your body's relationship to emotion.

Happy Body, Sad Body

A concentration practice to supplement your meditation.

Water Jug Concentration Exercise

Fine-tune your focus

Quiet your inner critic and invite a mindset of kindness towards yourself in the space of just 3 short breaths.

Exercise Self-Compassion in 3 Breaths

By beginning again with self-compassion, you can shift your own suffering in any moment. 

Begin Again for Self-Compassion

A research-based breathing technique to reduce stress and improve sleep.

4-7-8 Breath

A 4-part method for cultivating more positive emotions.

HEAL Technique

Turn off rumination

This short practice is a way to get an internal weather report, to notice what is happening in your body, heart, and mind in any moment.

3-Point Check-In

A powerful non-violent communication strategy to use in relationships.

4-Part Communication Tip

A simple breahting practice cultivate more peace and send it to others.

Breathing Peace

A simple kid & adult practice for becoming more whole.

Rose & Thorn

Foster healthy relationships

A simple, 4-part breathing technique to calm yourself down.

Box Breathing

HALT Self-Care Strategy

A short exercise to help you zoom out of your current challenge and see what you're facing from a more meaningful perspective.

ZOOM Exercise

Drop into your body and breath, and imagine being bathed in ease and calm.

Soothing Breath

A trick to transform fear and anxiety into something useful.

How to Transform Anxiety

Manage your anxiety

Short lessons, tips and practices to use throughout the day.

Micro Practices

Mindfulness Practices

Mindfulness 101: A Beginner's Guide

How to Use Meditation for Better Sleep

What is Meditation?

The Ultimate Sleep Guide

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Mindfulness Practices

Short lessons, tips and practices to use throughout the day.

Focus on your breath

De-Stress

Deep Relax

Calming

Focus

Energize

Perfect for beginners

River Cascade

Polihua Beach

Black Hills Forest

Starry Nights

Dolomite Alps

Quit overthinking

"What If" to "What is" Technique

"Take 3 + 10" Self-Control Technique

Opposite Sides Breathing for Brain Balance

"You're Welcome Here, Too" Technique

"Mental Labeling" Technique

Start your day

5 Breaths for Resilience

Daily Gratitude

"Scrollercoaster" Phone Technique

Progressive Muscle Relaxation

"Stoplight Meditation" Technique

"Rainbow Walk" Grounding Technique

Fine-tune your focus

Turn off rumination

Foster healthy relationships

Manage your anxiety

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Bring balance into your everyday life.

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