Micro-practices

Short guided breathing, grounding and meditation practices you can use anywhere, in one to ten minutes.

Body Scan Meditation: A Simple Step-by-Step Guide

A body scan meditation gently moves your attention from head to toe, helping you notice tension and let it soften. Here is a simple version to try.

You do not have to sit still to meditate. Mindful walking turns an ordinary walk, even a short one to the shops, into a calming practice.

Never meditated before? You do not need an hour, a cushion or an empty mind. Here is a simple five-minute practice for complete beginners.

When your thoughts are racing, the 5-4-3-2-1 grounding technique uses your five senses to bring you back to the present moment. Here is how it works.

Box breathing is a simple four-count breathing pattern you can use anywhere to steady your nerves. Here is how to do it in two minutes, step by step.