7-day meditation starter
A gentle first week of meditation: from two to ten minutes a day, with a new focus each day and a tick-box tracker.
Free PDF · 203.6 KB
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Breathing practices card
Three simple techniques to calm the body: box breathing, a longer out-breath and alternate-nostril breathing.
Free PDF · 164.4 KB
Gratitude journal page
Five quiet minutes to notice the good: simple prompts for adults, teenagers and families to fill in together.
Free PDF · 153.9 KB
Yoga practice log
Track what you practised, for how long, and how you felt before and after, so you can see what helps you most.
Free PDF · 182.0 KB
How to start meditating: a two-minute practice
No special clothes or quiet house needed. A simple two-minute practice, tips for building the habit, and answers to common questions.
Yoga nidra for beginners: a guided deep rest
Lie down, follow a voice and let your body rest deeply. What yoga nidra is, how to try it at home and how it differs from sleep.
Gentle yoga: getting started safely
What you need, how to practise safely, and five simple principles for beginners of any age or flexibility.
Box breathing: a simple way to steady yourself
Breathe in, hold, breathe out and hold for four counts each. How to do it, when it helps, and a short guided video.
The calm breath: breathing out for longer
Breathe in for four and out for six. A gentle way to wind down in the evening, with a guided video.
A calm evening routine for better sleep
A gentle 15-minute wind-down: dim the lights, put the phone away, breathe out longer and finish with a short body scan.
The body scan: a guided practice to relax and notice
Move your attention slowly through the body, from feet to head. What it is, how to do it, and a guided version you can follow.
Walking meditation: mindfulness on the move
Meditation doesn’t have to mean sitting still. A slow, simple way to practise on a path, in a garden or along a hallway.