First This

Musical Chairs 17.11.2025 10:39 ↓

Today, we’re practicing coming back to the present—quickly, gently, and without judgment

Quiet Time Together 10.11.2025 10:04 ↓

Today’s practice is all about softening—just a little. We’ll check in with the body, breathe deeply, and ease ourselves into the present moment one small percentage at a time.

Unitask With Me 03.11.2025 10:43 ↓

In today’s practice, we slow everything down and let ourselves simply observe. No forcing, no fixing—just a gentle return to the breath and a little more space in the mind.

What's Most Advanced Is... 27.10.2025 10:40 ↓

A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” — presence, not perfection.

RAIN Method 20.10.2025 10:56 ↓

Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.

Progressive Muscle Relaxation 13.10.2025 11:05 ↓

Today’s practice focuses on progressive muscle relaxation, a powerful technique to help your body release tension, close out stress cycles, and invite deep calm.

Ope 06.10.2025 10:46 ↓

A gentle mindfulness practice that uses breath and awareness to find calm in everyday moments. Learn how the Midwestern “op” can become your mantra for non-judgmental observation and emotional steadiness

Downshift, Then Decide 29.09.2025 10:54 ↓

A short guided practice helps you soften your body, focus your breath, and reset your nervous system — perfect for moments of stress, overwhelm, or simply to begin again with intention.

Non-Grasping 22.09.2025 10:46 ↓

Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.

Cookie Monster 15.09.2025 11:14 ↓

Release tension, quiet racing thoughts, and gently sit with your emotions just as they are.

Metta to the People 08.09.2025 11:14 ↓

Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world.

Breathing School: Pursed Lip Breathing 01.09.2025 10:41 ↓

Learn how to use extended exhales, pursed-lip breathing, and even simple tools like a straw to calm your nervous system and find peace anytime.

1-2-3 25.08.2025 10:25 ↓

Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground.

Option 3 18.08.2025 10:17 ↓

Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment.

Slow Down 11.08.2025 10:39 ↓

Slow mental momentum, ease anxiety, and reconnect with the present moment.

Performing Vs Being 04.08.2025 11:09 ↓

Release the pressure to perform and find comfort in simply being yourself.

The Lights in Your House 21.07.2025 9:43 ↓

Room by room, shine a light into the corners.

It's Okay To Stop 14.07.2025 10:51 ↓

When to pause, shift, or simply give yourself permission to stop.

Softly Softly 07.07.2025 10:27 ↓

A Softer Approach to Habits

Hot Air Balloon 30.06.2025 10:49 ↓

See the thoughts, let them drift by.

Talking To Your Brain 23.06.2025 11:37 ↓

A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal.

Tenderness Checkpoint 16.06.2025 10:33 ↓

Take a few mindful minutes to check in with yourself and soften.

Bottom Up 09.06.2025 11:17 ↓

Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support.

Top Down 02.06.2025 11:17 ↓

This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention.