Find your calm

22 small tools. Free, private, no sign in.

Help me with a feelingPick what you feel and how strong it is. Get one tool that fits.

Right now

In a hard moment? Start with one of these.

Cyclic sighingTwo small inhales, one long sigh out 1 to 5 min 1-5m Slow breathingA gentle pacer for a calmer body 1 to 5 min 1-5m 5-4-3-2-1 groundingUse your five senses to come back to now 2 to 5 min 2-5m

Browse by need

All 22 tools, in six groups.

Slow your breathing · 2 toolsSettle your body with your breath

Slow breathingA gentle pacer for a calmer body 1 to 5 min 1-5m Cyclic sighingTwo small inhales, one long sigh out 1 to 5 min 1-5m

Ground yourself · 3 toolsCome back to the room using your senses

5-4-3-2-1 groundingUse your five senses to come back to now 2 to 5 min 2-5m Five-senses self-sootheSomething to see, hear, touch, smell and taste 3 to 8 min 3-8m Warm drink pauseThree mindful minutes with a warm drink 3 to 5 min 3-5m

Release tension in your body · 2 toolsLet tightness out, bit by bit

Tense and releaseProgressive muscle relaxation, step by step 5 to 12 min 5-12m Body scanMove your attention slowly through your body 3 to 10 min 3-10m

Quiet your thoughts · 7 toolsSort out busy or heavy thinking

Untangle a feelingBreak a feeling down: body, words, trigger and urge 2 to 4 min 2-4m Worry treeIs this worth acting on, or time to let it go? 3 to 8 min 3-8m Brain dump and parking lotGet it out of your head and park it for later 3 to 10 min 3-10m Check a thoughtTest whether a painful thought is the whole picture 5 to 10 min 5-10m Tiny stepsWhen you have no energy, pick one very small thing 2 to 6 min 2-6m Kind words breakTalk to yourself the way you would to a friend 3 to 6 min 3-6m Unstick from a thoughtStep back from a thought without arguing with it 1 to 4 min 1-4m

Sleep · 4 toolsWind down and get ready to rest

Word-picture gameA gentle mental game to help you drift off 5 to 20 min 5-20m Can't sleep? ResetWhat to do when you have been awake too long 3 to 15 min 3-15m Sleepy body scanA slow, soft scan to settle into sleep 8 to 15 min 8-15m Just listenSoft rain, ocean or steady hush with a sleep timer 3 to 30 min 3-30m

Move it out · 4 toolsUse movement or a cool-down to burn off the edge

Shake it outGentle movement to release a restless body 2 to 5 min 2-5m Cool resetA cool cloth and slow breaths for a peak moment 2 to 4 min 2-4m Pause and cool downSTOP, step away and let the heat pass 2 to 5 min 2-5m Slow walkA short mindful walk, indoors or out 5 to 10 min 5-10m

Not sure where to start? Help me with a feeling