Practices
Small practices, big difference
Guided exercises from 2 to 8 minutes. Each one is based on an approach used by the WHO, NHS and other trusted health organisations — written simply, and paced for your phone.
Breathe
Start here if you only have a minute.
What do you need right now?
All practices
GroundDrop anchor3 min · Hold steady when emotions feel like a storm.
Ground5-4-3-2-1 senses2 min · Use your senses to come back to the present moment.
ThoughtsUnhook from a thought3 min · Step back from a difficult thought instead of being pulled along by it.
FeelingsMake room for a feeling4 min · Let a painful feeling be there without letting it take over.
KindnessKind hands3 min · A short self-compassion practice for hard moments.
BodyBody scan8 min · Move your attention slowly through the body to release tension.
BodyRelease tension7 min · Tense and relax each muscle group to let stress drain out of the body.
FeelingsA calm place5 min · Picture a place where you feel peaceful, using all your senses.
ThoughtsLeaves on a stream5 min · Watch thoughts come and go without getting caught up in them.
KindnessKindness for others4 min · Send good wishes outward — it softens the heart and lifts mood.
EverydayMindful tea3 min · Turn an ordinary cup of tea into a few minutes of calm.
EverydayBead by bead3 min · Slow your breathing one bead at a time.
SleepWind down for sleep6 min · Relax the body and quiet the mind in bed.
BodyMindful steps4 min · A slow walk — even a few steps indoors — to settle body and mind.
FeelingsOne small step3 min · When mood is low, a tiny action can start to turn things around.
These tools support your wellbeing — they are not therapy or an emergency service. If you are in danger, call local emergency services (in Afghanistan: police 119, medical 102).