First This

RAIN Method

Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.

Progressive Muscle Relaxation

Today’s practice focuses on progressive muscle relaxation, a powerful technique to help your body release tension, close out stress cycles, and invite deep calm.

Ope

A gentle mindfulness practice that uses breath and awareness to find calm in everyday moments. Learn how the Midwestern “op” can become your mantra for non-judgmental observation and emotional steadiness

Downshift, Then Decide

A short guided practice helps you soften your body, focus your breath, and reset your nervous system — perfect for moments of stress, overwhelm, or simply to begin again with intention.

Non-Grasping

Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.

Cookie Monster

Release tension, quiet racing thoughts, and gently sit with your emotions just as they are.

Metta to the People

Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world.

Breathing School: Pursed Lip Breathing

Learn how to use extended exhales, pursed-lip breathing, and even simple tools like a straw to calm your nervous system and find peace anytime.

1-2-3

Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground.

Option 3

Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment.

Slow Down

Slow mental momentum, ease anxiety, and reconnect with the present moment.

Performing Vs Being

Release the pressure to perform and find comfort in simply being yourself.

Quiet Together

The Lights in Your House

Room by room, shine a light into the corners.

It's Okay To Stop

When to pause, shift, or simply give yourself permission to stop.

Softly Softly

A Softer Approach to Habits

Hot Air Balloon

See the thoughts, let them drift by.

Talking To Your Brain

A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal.

Tenderness Checkpoint

Take a few mindful minutes to check in with yourself and soften.

Bottom Up

Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support.