Sometimes you do not need an hour. You need a minute. You need to sit down at the desk again, you need to pick up the phone, you need to walk into the next meeting, and the small voltage running through your chest will not let you. These short audio practices are for those moments.

The collection sits between two things you might already use longer meditation tracks for, and the more demanding work of therapy. They are not a substitute for either. They are companions, useful when you have less time than your nervous system would like.

Each practice was recorded with the same intention: to help you step out of automatic reactivity and arrive, briefly, in the actual present moment. Some focus on the breath. Some on the senses. Some on a specific shape of attention I use most often with people in burnout, anxiety, or that particular flavour of high-functioning depletion that hides until it doesn’t.

How to choose: pick by the time you have, not by the symptom. The practices work across distress states. If you have one minute, take a one-minute one. If you have six, take six. The key is to listen rather than scroll past.

1 minute

For when something has just landed and you can feel the spiral starting. A doorway between two things, between two emails, between two breaths. One minute is enough to interrupt the automatic.

2-3 minute practice

For when you have just enough time to slow the inner pace before the next demand. Useful before a conversation you are dreading, after one you have just had, or in the middle of an afternoon that has gone faster than you would like.

4-6 minute practice

For a longer settling. These ask a little more of you, and give a little more back. Sit somewhere quiet if you can. Headphones help.

If a practice resonates, keep returning to it. Repetition is what makes these tools available to your nervous system in the moments you most need them. They are not a one-time fix; they are a small relationship you build with your own attention. For longer reflective pieces on the patterns these practices help you interrupt, the Library has essays, articles, and self-assessments. If you find yourself reaching for these often and the relief is not lasting, that is useful information, and might be a moment to consider whether something deeper wants attention. Read about how I work →