Weeks 1–3 · Showing up
Five-minute sits at a fixed time. The goal is consistency, not depth.
The programs, in detail
Four programs of 6 to 12 weeks. Each one is built around short daily practice and a weekly check-in with your coach.
Program 01 · Start a daily practice
Meditation foundations
Almost everyone can sit for ten minutes. Almost nobody does it for thirty days without help. This program builds the habit first and the technique second: very short sits, a fixed time of day, and a weekly check-in where we adjust anything that isn't working.
Weeks 4–6 · Attention
Following the breath, noticing when the mind wanders, coming back without judgment.
Weeks 7–9 · The body
Body scans and walking practice, for days when sitting still feels impossible.
Weeks 10–12 · On your own
You build your own practice and keep it after the program ends.
Weeks 1–2 · Noticing
Spotting the physical signs of pressure earlier in the day.
Weeks 3–4 · Resets
Two-minute practices between meetings that actually fit your calendar.
Weeks 5–6 · Reacting less
Creating a pause between the trigger and your response.
Weeks 7–8 · Your own kit
A short set of practices you know works for you, ready to use.
Program 02 · Steadier days at work
Stress & overwhelm
Built for people whose calendars are full. We work on very short practices you can do between calls, plus a weekly review of what actually set you off. Coaching helps with everyday stress; if you are dealing with anxiety or depression, please work with a licensed therapist.
Program 03 · Actually switch off
Sleep & wind-down
This program works on habits and attention around sleep, not on sleep itself. We build a realistic wind-down, practice letting go of the day, and change how you relate to lying awake at 3 a.m. If you have insomnia or a sleep disorder, please see a doctor.
Weeks 1–2 · The evening
Mapping what your last two hours actually look like.
Weeks 3–4 · Winding down
A short routine that signals the day is over.
Weeks 5–6 · Lying awake
Practices for the nights it doesn't work, without fighting it.
Weeks 7–8 · Keeping it
Protecting the routine through travel and busy weeks.
Weeks 1–2 · Slow down
Longer exhales, nose breathing, finding your own comfortable pace.
Weeks 3–4 · Under pressure
Using a pattern right before something that makes you nervous.
Weeks 5–6 · Energy
Practices for the afternoon slump, and when not to use them.
Program 04 · Calm on demand
Breathwork
Breathing is the one part of the nervous system you can steer directly. We keep it simple and safe: a handful of patterns, when to use each one, and enough practice that they work under pressure. Skip or adapt anything that feels uncomfortable, and check with your doctor if you have a heart or respiratory condition.
Ready to try ten quiet minutes?
Twenty minutes on a call to hear what you're dealing with and suggest a starting point. Free, no pressure.