Mindful practice for ordinary life
Oasis Pause here for a moment. One breath, then meet your day again.
Begin a 1-minute pause → A practice ready for you
Meet this moment gently. ◇ The R.A.I.N. Practice Recognize what is here. Allow it to be present for this moment. Investigate gently where it is felt in the body. Nurture yourself with one honest, kind response.
Start practice → Find me another practice ↻
An oasis in ordinary life
The other cashier line moves faster. Notice the irritation before it takes over. Feel your feet, jaw and shoulders for one quiet breath.
Try a 30-second body scan → Or choose what you need
Short practices for real life. What is happening right now?
I am rushing → I feel unsettled → My mind is crowded → I want to reconnect →
Browse by practice type Breath Body Senses Heart Daily life
Choose how long you have 30 seconds 1 minute 2 minutes
A simple rhythm to steady the moment.
Breath A simple rhythm to steady the moment.
01 ≈ Shoreline breath Let the breath move at its own pace. Follow three full breaths from beginning to end, like small waves arriving and leaving.
↗ 02 ↕ Six-second breathing Breathe in gently for about three seconds, then out for about three. Keep the breath small and comfortable, and return to your natural rhythm if counting feels strained.
↗ 03 3 Three slow breaths Notice one complete in-breath and one complete out-breath. Repeat twice more, without making the breath deeper than it wants to be.
↗ See all practices · Breath ↓ Body A gentle return to the place you stand.
01 ↗ Clearing the path Feel both feet on the ground. Picture only the next step becoming clear, then notice the body standing here before you take it.
↗ 02 ⌄ Release the shoulders Notice where the shoulders are now. Lift them slightly, then let their weight fall. Feel the arms and hands for one easy breath.
↗ 03 ⊙ Come back into the body Feel the feet, then the legs, the belly and the hands. Pause at each place long enough to notice one clear sensation.
↗ See all practices · Body ↓ Senses A way to meet the world as it arrives.
01 ■ The S.T.O.P. Practice Stop what you are doing for a moment. Take one natural breath. Observe the body, thoughts and surroundings. Then proceed with one deliberate next step.
↗ 02 ))) Three layers of sound Hear the nearest sound, then one farther away, then the sound beneath it all.
↗ 03 ✦ Fingertip grounding Touch thumb to each fingertip. Feel texture, warmth and pulse.
↗ See all practices · Senses ↓ Heart A quiet touch toward what matters.
01 ◇ The R.A.I.N. Practice Recognize what is here. Allow it to be present for this moment. Investigate gently where it is felt in the body. Nurture yourself with one honest, kind response.
↗ 02 ♡ Hand on heart Place a hand on the chest, or another place that feels comfortable. Notice pressure and warmth, then offer yourself one quiet breath without asking the feeling to disappear.
↗ 03 ✧ One thing you’re grateful for Bring to mind one specific thing that supported you today. Notice the image, person or sensation, and stay with it for a few breaths.
↗ See all practices · Heart ↓ Daily life Informal mindfulness: bring full attention to one ordinary activity.
01 ⌒ Just peel the vegetables Feel the vegetable in one hand and guide the peeler with the other. Notice colour, pressure, sound and scent. For this moment, there is only peeling.
↗ 02 ·· Just brush your teeth Notice the hand moving, the bristles, the taste and each part of the mouth. When thought wanders, return to brushing without criticism.
↗ 03 ◒ Wash one dish completely Feel the water temperature, the weight of the dish and the movement of your hands. Finish this one object before reaching for the next.
↗ See all practices · Daily life ↓ Explore further
Enter the Mindfulness Matrix Explore the ten attitudes and the space between what happens and how we respond.
Enter the Mindfulness Matrix → May this pause stay with you a little longer.