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Exercises & Practices
A quick overview of what each one is, what it does, and when it helps
Walking Silence
A guided, silent walk in nature. Shifts attention from thinking to direct body awareness.
Single Point Focus
Choosing one point of focus. Gently, patiently returning to it, again and again.
Everyday Meditations
Meditation that happens in the cracks of your day. No cushion. No room. No time required.
Deskercise
Simple seated stretches. At a desk. In the car. Wherever you already are.
Orienting
Moving attention from the world into the body, one sense at a time.
Body Scanning
Moving attention slowly through the body, noticing what's there without changing it.
Active Resting
Deliberate, structured rest. Lying down. Doing nothing. On purpose.
Coherent Breathing
Six seconds in, six seconds out. The resonance rhythm found across unrelated traditions.
Calming Breath
A longer exhale than inhale. Four in, six out.
Box Breathing
Equal counts on inhale, hold, exhale, hold. Steady enough to stay sharp.
4-7-8 Breath
A long hold, a longer exhale. Most people are asleep after a few rounds.
Surya Bhedana
Right-nostril inhale. Left-nostril exhale. Quietly activating. No force required.
Moving on Sound
Letting sound move you, or forcing the movement. No grace required.
Slowmotion Walking
Walking far slower than feels natural. So the mind has no choice but to follow.
Intuitive Writing
Writing without planning what comes next. Following the pen. Not an outline.
Kapalabhati
Short, sharp exhales that don't calm you down. They wake you up.
Bhastrika
Forceful, bellows-like breathing. Stronger than kapalabhati. More effort, more effect.
Tummo
Forceful belly-driven breathing paired with a breath hold and a sense of building heat.
Breathing Timer
A free, visual breathing rhythm. No account needed. Guides your inhale and exhale at a steady pace.
Street Meditations
Practising awareness in real noise, instead of waiting for quiet.
Humming & Resonance
Humming. Following where the vibration actually resonates in your body.
Physiological Sigh
Two inhales, one long exhale. What the body already does after crying, on purpose.