Find your practice

Filter by how you feel, what you want, your time, or your style. Or just describe it and let the catalog match you.

48 practices
BR· P1strong

Box Breathing

Equal-count inhale, hold, exhale, hold to steady breath and calm arousal.

calmfocus
Breath3m
BR· P1strong

Physiological Sigh

A double inhale through the nose followed by a long exhale to reset stress fast.

calm
Breath1m
BR· P2moderate

Coherent Breathing

Slow breathing near six breaths per minute to entrain heart and breath rhythms.

calmfocus
Breath15m
MV· P1traditional

Shake It Off

Rhythmic whole-body shaking to discharge surplus activation.

calmenergy
Movement3m
MV· P2traditional

Legs Up the Wall

A passive inversion that drains fluid and quiets the system.

calm
Movement10m
MV· P2moderate

Gentle Yoga Flow

Breath-linked movement to build body awareness and ease.

calmfocus
Movement20m
TE· P2moderate

Cold Plunge

Brief cold exposure to sharpen focus and lift mood.

energyfocus
Temperature5m
TE· P3emerging

Contrast Therapy

Alternating hot and cold to build circulatory resilience.

energyrecovery
Temperature15m
TE· P1anecdotal

Warm Neck Compress

Warmth at the back of the neck to invite drowsiness.

calmsleep
Temperature5m
LI· P1strong

Morning Light

Get bright light in your eyes within thirty minutes of waking.

energysleep
Light10m
LI· P2emerging

Red Light Session

Near-infrared light for morning energy and skin or recovery support.

energyrecovery
Light15m
LI· P1strong

Screen-Off Wind Down

Dim and stop screens one to two hours before bed.

sleepcalm
Light30m
EN· P2moderate

Forest Bath

Slow, sensory time in nature to lower stress hormones.

calmmood
Environment30m
EN· P2strong

Walking in Nature

A moving dose of light, motion, and novelty.

moodfocusenergy
Environment20m
EN· P3anecdotal

Declutter a Space

Tidy one area to reduce visual load and mental noise.

calmfocus
Environment15m
SE· P2moderate

Self or Partner Massage

Touch and pressure to release held tension.

calmtension relief
Sensory10m
SE· P2emerging

ASMR Session

Soft, close, repetitive sound for tingling calm.

calmsleep
Sensory20m
IN· P2moderate

Body Scan

Move attention slowly through the body to build interoceptive fluency.

calmbody awareness
Interoception15m
IN· P3moderate

Interoceptive Training

Practice naming and rating bodily signals to reduce threat responses.

body awarenesscalm
Interoception10m
NU· P3emerging

Adaptogen Course

A measured trial of adaptogenic herbs with tracking.

calmenergy
Nutrition / Pharma5m
NU· P1strong

Caffeine Pulse

Use caffeine strategically for a timed energy lift.

energyfocus
Nutrition / Pharma1m
SL· P2moderate

NSDR / Yoga Nidra

A guided rest that restores alertness without sleep.

calmenergy
Sleep / Rest20m
SL· P3strong

Sleep Hygiene

A consistent wind-down and schedule to protect sleep.

sleepenergy
Sleep / Rest30m
SL· P1anecdotal

Palming the Eyes

Warm palms over closed eyes for a one-minute reset.

calm
Sleep / Rest1m
AT· P2strong

Open Monitoring Meditation

Non-reactive awareness of whatever arises.

calmfocus
Attention10m
AT· P1moderate

Noting

Silently label what arises to loosen its grip.

calmfocus
Attention5m
AT· P3moderate

Concentration Blocks

Timed, distraction-free focus intervals.

focus
Attention25m
RI· P2anecdotal

Tea Ritual

A small repeated ritual that frames intent and slows time.

calmfocus
Ritual10m
RI· P3traditional

Daily Ritual Anchor

One fixed intentional act to open or close the day.

calmmeaning
Ritual5m
NO· P2moderate

Flow Activity

A challenge matched to skill that absorbs attention completely.

moodfocus
Novelty30m
NO· P1emerging

Novel Route

Change your path to spark fresh attention.

focusenergy
Novelty10m
EM· P1strong

Name the Feeling

Put words to emotion to shrink its charge.

calm
Emotion1m
EM· P2emerging

EFT Tapping

Tap acupressure points while voicing distress.

calm
Emotion10m
EM· P3moderate

Gratitude Practice

Regularly note what is good to shift baseline mood.

mood
Emotion5m
EM· P1anecdotal

Half Smile

A slight upward turn of the lips to cue ease.

calm
Emotion1m
SO· P2strong

Co-Regulation

Settle your nervous system in the presence of a calm other.

calmconnection
Social15m
SO· P3moderate

Community Belonging

Regular shared practice with others.

connectionmood
Social30m
SO· P1moderate

Brief Eye Contact

A moment of meeting another gaze to feel seen.

connection
Social1m
EX· P2strong

Expectancy Ritual

Use belief and ritual to amplify a practice's effect.

calmfocus
Expectation5m
EX· P1moderate

Expect a Shift

Set the intention that this practice will help.

calmfocus
Expectation1m
BL· P2strong

Cognitive Reframe

Examine and restructure a stressful thought.

calmmood
Belief / Cognition10m
BL· P2moderate

Cognitive Defusion

See thoughts as events, not facts.

calmmood
Belief / Cognition8m
BL· P1moderate

Reframe One Thought

A one-line shift in how you describe a moment.

calmmood
Belief / Cognition2m
ID· P2moderate

Self-Compassion Break

Meet difficulty with the warmth you would offer a friend.

calmconnection
Identity / Self5m
ID· P3moderate

Values Alignment

Act from what matters to build a stable sense of self.

meaningmood
Identity / Self10m
ID· P2emerging

Inner Parts Work

Relate to inner parts with curiosity and compassion.

calmmeaning
Identity / Self15m
PS· P1traditional

Set Intention

A clear, stated intention before any deep practice.

focusmeaning
Psychedelic / Non-ordinary3m
PS· P2emerging

Psychedelic Session (Education Only)

Understand the set, setting, and integration model. No sourcing, no dosing.

meaninginsight
Psychedelic / Non-ordinary60m