Free practices

Things you can do today, without me.

These are the practices I offer clients between sessions. They're free, there's nothing to sign up for, and they work best done badly and often rather than perfectly once.
Wild fennel stems at dusk, silhouetted against a soft evening sky above the sea
Free resources

Practices you can use today

The first guided recording is ready to play below — more are on their way. Two workbooks are ready to download now.

Guided recordingabout 9 minutes

Relax First — the 100 to 1 countdown

I recorded this practice for myself, so I could listen to it whenever I need it. Now I'm sharing it with you. It is a way to pause, slow down and come back to yourself — nothing more complicated than that.

Download the audioRead the instructions (PDF)

A simple daily practice · eyes closed, counting backward · not while driving

Written

Exercises you can read and do now

The exhale test

2 minutes
  1. 1Sit with both feet on the floor. Let your hands rest, palms up.
  2. 2Take one ordinary breath in. Then let the exhale go on twice as long as feels natural.
  3. 3At the very bottom of the exhale, wait. Don't rush the next breath in.
  4. 4Ask silently: what am I holding that isn't mine? Take whatever arrives, without editing it.
  5. 5Repeat three times. Write down the one sentence that keeps returning.

Two doors

10 minutes
  1. 1Name the decision as two clear options, A and B. Write each on a separate slip of paper.
  2. 2Stand. Place slip A on the floor about a metre in front of you.
  3. 3Step onto it and stay for a full minute. Notice: chest, throat, shoulders, breath depth.
  4. 4Step off, shake it out, and repeat with slip B in a different spot.
  5. 5Compare the two bodies, not the two arguments. The body usually knows first.

The evening subtraction

5 minutes
  1. 1At the end of the day, list three things you did that were genuinely yours to do.
  2. 2Then list one thing you did only because you couldn't bear the discomfort of declining.
  3. 3Don't fix it. Just name the cost of that one thing in a single word.
  4. 4After a week, look at the list of words. That's your pattern, in your own handwriting.

Practices help. A conversation goes further.

If something in these exercises keeps catching, that's usually worth talking through. The first call is free.

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