Guided practices
8 exercises to cultivate presence every day.
These short practices are designed for real moments: before opening a distracting app, after a difficult interruption, or whenever your attention feels scattered. Choose one exercise, follow the steps at your own pace, and notice what changes in the space between an impulse and your next action.
Box breathing
Four equal counts. A paced-breathing exercise to try when you need a short, structured pause.
Cardiac coherence
A steady, comfortable rhythm with no breath holds. Use it as a short experiment, not a cortisol promise.
Body scan
Move attention through the body, region by region, without trying to manufacture a particular sensation or state.
Mindful walking practice
Turn every step into a practice of presence. No cushion or quiet room required.
The STOP technique
Stop. Take a breath. Observe. Proceed. A short sequence to create a pause before acting on autopilot.
5-4-3-2-1 grounding
Five senses, five numbers. A sensory exercise to try when attention is caught in an anxious loop.
Basic seated meditation
The foundational practice. Sit, observe the breath, notice the distractions, come back.
4-7-8 technique
A paced-breathing pattern with a longer exhale. Try it gently, without forcing the breath or the holds.
The beinstant app is coming.
Two minutes a day to come back to the present moment. iOS beta coming soon.