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Guided practices that work by asking rather than telling — a prompt to sit with, a syllable to follow, a short sequence of questions answered only to yourself. Anything you type stays on your device; nothing is sent anywhere.
Use these when the noise is inward — when what's needed isn't calming down so much as hearing yourself. Two minutes of honest noticing often does more than advice.
Two minutes of intentional stillness. No technique. No goal. Just presence.
One syllable, held on a slow rhythm. Tap along with each beat, or simply watch and let the pulse carry you—a plain way to gather a scattered mind.
Think of the sentence you want to say. Walk it through five honest gates. Keep the version that passes.
Right speech isn't only restraint. Name the true, kind thing you could say tomorrow — and to whom.
Pick one of three ways — protect, give, or keep your word — and name one small act for tomorrow.
This week there may be a small hurt you were part of. Find its smallest honest repair.
Prevent, abandon, cultivate, maintain. Pick the one that matters most today.
Pick one tiny physical act — small enough to do right now — and actually do it.