A deliberate sigh
A short breathing practice for tension
A session for right now.
You don't have to start a course. These 16 sessions stand on their own and run four to ten minutes. The length and the method are stated before you start.
The basics · 8 min · optional
A few things to help you get started. You can listen to it first or dive straight in.
Breathing practices
5 min
Three breaths
When it's all a bit much
Body practices
Ground under your feet
Arriving before the evening begins
Loosening your neck
What the day left in your shoulders
Softening
For jaw, shoulders and forehead
Body scan, slowly
From your feet to the top of your head
Letting your body get heavy
Handing over your weight, lying down
Tensing and releasing muscles
Progressive muscle relaxation, short
Meditations
Staying with what's pleasant
Actually noticing a good moment
Wishing someone well
Goodwill without forcing a feeling
Letting thoughts come
Noticing thoughts without going along
Hearing what's here
Opening your attention through sound
Five things in the room
Getting your bearings with your eyes open
The space around you
From narrow focus to wide attention
Falling asleep without effort
Resting without forcing sleep
Everyday practices
Clocking off in your head
The crossing between work and evening