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

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

Spend a long time with one artwork or object, until it gives you something to write or make. About 40 minutes.

1. Choose one thing
2. Just look · 10 minutes
3. List what you see · 15 minutes
4. Ask questions · 5 minutes
5. Respond · 10 minutes

Your ear catches what your eye skims over. A line edit done entirely out loud, about 1 hour.

1. Prepare
2. Read slowly aloud · 25 minutes
3. Fix the marks · 20 minutes
4. Rhythm · 10 minutes
5. Final read · 10 minutes

Before revising a whole draft, read it like an editor and write yourself a letter. About 1¼ hours. Leave the draft alone for at least a few days beforehand.

1. Read it through · 40 minutes
2. Write the letter · 20 minutes
3. Make the plan

One unbroken 90-minute block for a hard piece of thinking, then a walk to let it settle. Protect the block completely. No internet, and no checking anything.

1. Ritual
2. State the argument · 5 minutes
3. Deep work · 90 minutes
4. Walk · 15 minutes
5. Note the next step

Five fully supported poses to wind down before bed, about 25 minutes. Gather a bolster or a couple of firm pillows, a yoga block or a thick book, and a blanket. Every pose should feel completely effortless.

1. Supported child's pose · 5 minutes
2. Supported bridge · 5 minutes
3. Supported bound angle · 5 minutes
4. Legs up the wall · 5 minutes
5. Savasana · 5 minutes

Gentle forward folds, backbends and twists, held long. About 25 minutes. Come out of each pose slowly. That's often when you feel it most.

1. Caterpillar · 4 minutes
2. Sphinx · 3 minutes
3. Child's pose · 60 seconds
4. Twisted roots, right · 3 minutes
5. Twisted roots, left · 3 minutes
6. Banana, right · 2 minutes
7. Banana, left · 2 minutes
8. Savasana · 4 minutes

Open up your chest and shoulders after a week hunched over screens. About 20 minutes.

1. Melting heart · 3 minutes
2. Thread the needle, right · 2 minutes
3. Thread the needle, left · 2 minutes
4. Supported fish · 4 minutes
5. Reclined twist, right · 2 minutes
6. Reclined twist, left · 2 minutes
7. Savasana · 4 minutes

Long, passive holds to release deep tension in your hips, about 30 minutes. In yin you relax your muscles and go to about 70% of your stretch, never to pain. Use cushions freely.

1. Butterfly · 3 minutes
2. Half butterfly, right · 3 minutes
3. Half butterfly, left · 3 minutes
4. Dragon, right · 3 minutes
5. Dragon, left · 3 minutes
6. Sleeping swan, right · 3 minutes
7. Sleeping swan, left · 3 minutes
8. Savasana · 5 minutes