Evidence-based exercises you can do in minutes.
A foundational mindfulness practice that involves slowly moving your attention through your body, noticing sensations without judgment. Research from UCLA MARC shows it reduces stress and improves emotional regulation.
A quick mindfulness practice that grounds you in the present by engaging all five senses. Harvard research shows present-moment awareness reduces rumination and anxiety.
A self-compassion practice developed by mindfulness teacher Tara Brach and studied at UC Berkeley. RAIN helps you work with difficult emotions: Recognize, Allow, Investigate, Nurture.
A practice of directing well-wishes toward yourself and others. Stanford research shows it increases positive emotions, social connection, and reduces self-criticism.
