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Four foundations of a mindfulness practice, free to explore.
Mindfulness reshapes how you meet stress — steadier under pressure, clearer in difficulty, more at home in yourself. These four foundations are the entryway into that change.
A mindfulness practice isn't built in a single sitting — it develops through repetition, not perfection. Below are four places to begin, each one with real tools from the same evidence-based approach taught in the 8-Week Mindfulness-Based Stress Reduction course.
There is no required order and no wrong door. Try the one that calls to you today.
Five conscious breaths are enough to interrupt a racing mind, enough to remember that you have a choice in how you meet this moment.
Because the breath is always available, it’s a natural place to begin. Watch the short video to try it for yourself, then explore the guide to make this simple practice something you can rely on whenever stress catches you off guard.
Both are free to access right here, no signup required.
Breathing — Five Breaths to Quiet Your Mind
FOUNDATION 01
Legs on a Chair — A Reset for Your Nervous System
FOUNDATION 02Many times we live in our heads and stop feeling what is happening in our body. Bringing awareness back to our actual physical experience helps us recognize where the nervous system is holding stress and begin to release it.
Legs on a Chair is a deeply restorative position. Legs elevated, spine relaxed, nothing left to hold up. It invites your nervous system to settle into rest. The how-to video shows you how to settle into the position; the Body Scan meditation brings your attention into the felt sense of your body, rather than the noise in your mind.
Loving Kindness — A Compassionate Release of Stressful Thoughts
FOUNDATION 03The mind can continuously circle around the same stressful thoughts — building anger, sadness, or fear. Loving Kindness offers a simple way to interrupt that spinning by intentionally replacing those thoughts with compassionate phrases. It can provide immediate relief and, over time, meaningfully shift your experience of life.
This guided meditation gives you a brief immersion in the practice—something you can return to whenever the mind starts to spin.
The mind wanders. That isn’t a flaw to fix — it’s simply what minds do. This practice builds the essential skill underneath every mindfulness practice: noticing when you’ve drifted and choosing, gently, to return with kindness.
Guided practice can help strengthen this capacity for concentration. Over time, you may find yourself able to come back to center more easily in stressful moments — in traffic, in a hard conversation, or in the middle of an ordinary Tuesday.
Focused Attention — Coming Back to Center
FOUNDATION 04
The complete library, free
The Five Breaths practice above is yours to explore, free and without any signup.
Provide your email to unlock the full foundations: Legs on a Chair with its Body Scan, Loving Kindness, Focused Attention, plus a downloadable Five Breaths guide and video.
Everything arrives in your inbox, ready for you whenever a moment calls for it.
Other options to support your wellbeing
EXPLORE
1-on-1 Coaching.
Personal guidance to take the practice further.
SELF-PACED
Online Courses.
Go deeper on a single theme, on your schedule.
GUIDED
8-Week MBSR.
Structure and a live cohort to support you with the evidence-based foundation.