Guided practices
8 exercises to cultivate presence every day.
Box breathing
Four equal counts. A technique used by Navy SEALs to manage acute stress in minutes.
Cardiac coherence
6 breaths per minute. The most-studied protocol for reducing cortisol and regulating emotions.
Body scan
Move through your body mentally, region by region. One of the most effective practices against chronic stress.
Mindful walking
Turn every step into a practice of presence. No cushion or quiet room required.
The STOP technique
Stop. Take a breath. Observe. Proceed. Four seconds to break out of autopilot.
5-4-3-2-1 grounding
Five senses, five numbers. The most effective technique for getting out of an anxiety spiral.
Basic seated meditation
The foundational practice. Sit, observe the breath, notice the distractions, come back.
4-7-8 technique
Developed by Dr. Andrew Weil. Ideal for falling asleep or moments of intense anxiety.
The beinstant app is coming.
Two minutes a day to come back to the present moment. iOS beta coming soon.