Explore routines.

Kristin Neff's three-step practice for when you're struggling. About 4 minutes. Bring to mind a situation that's bothering you right now, but nothing overwhelming.

1. Bring it to mind · 45 seconds
2. Mindfulness · 45 seconds
3. Common humanity · 45 seconds
4. Self-kindness · 1.5 minutes

Loving-kindness, widening step by step: from yourself to a loved one, acquaintances, someone difficult and all beings. About 13 minutes. May I be happy. May I be healthy. May I be safe. May I live with ease. 🎥 Video: Loving Kindness Meditation to Develop Mindfulness and Compas...

1. Get comfortable · 45 seconds
2. Breath awareness · 50 seconds
3. Heart-center awareness · 45 seconds
4. Metta for yourself · 1.8 minutes
5. Metta for a loved one · 1.3 minutes
6. Metta for loved ones · 55 seconds
7. Metta for acquaintances · 1.2 minutes
8. Metta for someone in conflict · 1.6 minutes
9. Metta for all beings · 1.8 minutes
10. Feel the heart · 1.5 minutes
11. Closing blessing · 1.1 minutes

Wind down a busy mind in bed: belly breathing, box breathing, a long relaxation, then music to fall asleep to. About 50 minutes; you don't need to stay awake for the end. 🎥 Video: Soothe an Overactive Mind for Sleep | Bedtime Breathing by Caroline McCready

1. Wind down · 5.3 minutes
2. Belly breathing · 3.3 minutes
3. Box breathing · 4.8 minutes
4. Relaxation · 11 minutes
5. Drift off · 24.4 minutes

Give each experience a gentle, one-word label as it arises. It's surprisingly good at loosening the grip of busy thoughts. About 15 minutes. Note softly in the back of your mind, about once every couple of seconds.

1. Settle · 2 minutes
2. Anchor on the breath · 3 minutes
3. Note what arises · 6 minutes
4. Open awareness · 3 minutes
5. Close · 60 seconds

Metta: sending goodwill out in widening circles, from yourself to everyone. About 12 minutes. Silently repeat the phrases for each person: may you be happy, may you be healthy, may you be safe, may you live with ease. It's fine if you don't feel much at first.

1. Settle · 60 seconds
2. Yourself · 2 minutes
3. Someone you love · 2 minutes
4. Someone neutral · 2 minutes
5. Someone difficult · 2 minutes
6. All beings · 2 minutes
7. Rest · 60 seconds

A short metta practice led by Sharon Salzberg: yourself, a friend, then all beings. About 8 minutes. 🎥 Video: 10-Minute Loving Kindness Meditation | Guided Metta Practice with Sharon Salzberg by Tricycle

1. Phrases for loving-kindness · 1.1 minutes
2. For yourself · 1.3 minutes
3. For a friend · 3.4 minutes
4. For all beings · 1.4 minutes
5. Closing · 22 seconds

Eight minutes of lying still after training, to shift from effort into recovery. Lie on your back, palms up, and let your breath slow down by itself.

1. Arrive · 60 seconds
2. Legs · 2 minutes
3. Core and back · 1.5 minutes
4. Arms and shoulders · 1.5 minutes
5. Face · 30 seconds
6. Whole body · 1.5 minutes

Breathing out for twice as long as you breathe in, to calm down quickly, for 12 rounds. If 8 seconds feels like a struggle, try in for 3 and out for 6.

1. Inhale · 4 seconds
2. Exhale · 8 seconds

Repeats for 12 rounds

Slow, even breathing at about six breaths a minute, which helps settle the nervous system, for 30 rounds: 5 minutes. Breathe through your nose, softly, into your belly. No holds and no strain.

1. Inhale · 5 seconds
2. Exhale · 5 seconds

Repeats for 30 rounds

Tense and release each muscle group from your feet up, so your body learns to let go. About 5 minutes, lying in bed. For each step, tense the muscles for 5 seconds, then release and notice the difference for the rest of the time.

1. Feet · 25 seconds
2. Calves · 25 seconds
3. Thighs · 25 seconds
4. Glutes · 25 seconds
5. Belly · 25 seconds
6. Hands · 25 seconds
7. Arms · 25 seconds
8. Shoulders · 25 seconds
9. Face · 25 seconds
10. Whole body · 60 seconds

A simple daily sit: just you and your breath. Your mind will wander, again and again. Noticing that and coming back is the practice.

1. Settle · 60 seconds
2. Count the breath · 4 minutes
3. Just breathe · 4 minutes
4. Close · 60 seconds

Ten minutes of savouring what's good, which trains your mind to notice it more. For each step, don't just list things: really picture them, and feel the gratitude in your body.

1. Settle · 60 seconds
2. Your body · 2 minutes
3. A person · 2 minutes
4. Something small · 2 minutes
5. Something you take for granted · 2 minutes
6. Close · 60 seconds

A guided scan from head to toe, noticing each part of the body without changing it. 10 minutes. 🎥 Video: 10 Minute Body Scan Meditation by Priory

1. Preparation · 1.7 minutes
2. Body scan · 10.1 minutes

Three rounds of guided breathing, then a few minutes of stillness. About 12 minutes. Sit or lie down somewhere safe; never practise this in water or while driving, and stop if you feel dizzy. 🎥 Video: Feel Better In 8 Minutes | Morning Breathwork Routine by Breathe With Sandy

1. Settle in · 60 seconds
2. Round 1 · 2.5 minutes
3. Round 2 · 2.8 minutes
4. Round 3 · 2.7 minutes
5. Meditation · 3.8 minutes

A Tibetan compassion practice: breathing in others' pain and breathing out relief. About 10 minutes. You're not actually taking on anyone's suffering. You're training your heart to stay open to it instead of turning away.

1. Settle · 60 seconds
2. Texture · 2 minutes
3. For yourself · 2 minutes
4. For someone you know · 3 minutes
5. For everyone · 2 minutes