Free resources
Everything here is free. Take what helps.
Free printables, short guided audios and calming music. Each one helps you pause and calm down in a specific moment, like a stressful morning or a night you can't sleep. Download anything you want. No email, no account, nothing to buy.
Start here
The NOBS reset
Four steps that help you pause before you react: Notice, Observe, Belief, Select. Everything else here builds on it. A free one-page card and a 2-minute guided audio.
Get the NOBS reset free →Tools for specific moments
NOBS Quick Reset Card
The NOBS reset: pause before you snap.
Open → CortisolCalmer Mornings & Evenings
A 2-minute cortisol reset for calmer mornings and evenings.
Open → SleepThe Sleep Pack
Can't sleep because your brain won't switch off? Try this tonight.
Open → OverthinkingClose Your Open Loops
Stop overthinking: write it all down in 2 minutes.
Open → OverwhelmThe Load Audit
Doing everything for everyone? Use this one-page list to lighten the load.
Open → Can't switch off10 One-Minute Audio Resets
Ten 1-minute audios for stressful moments.
Open → QuotesCalm Phone Wallpapers
Free calm phone wallpapers.
Open → MindfulnessThe Free 21-Day Reset
The free 21-Day Reset: feel calmer in 5 minutes a day.
Open →Printables (PDF)
The Clarity Calibration
A short guide to calming your body down when you feel on edge, with the steps to follow.
Download free ↓The Mental Reset
Six pages on how to stop replaying a conversation in your head, with steps you can use straight away.
Download free ↓NOBS Quick Reset Card
Start here. The four NOBS steps on one card. Save it on your phone or print it for the fridge, so you can use it the moment you feel yourself react.
Download free ↓The 2-Minute Reset Guide
Simple things you can do in 2 minutes when your mind won't settle, like breathing and grounding exercises. Includes the NOBS steps.
Coming soonThe Sleep Pack
A wind-down routine, a breathing guide, a brain-dump page for bedtime and a simple sleep tracker.
Coming soonThe Calm Planner
A daily page to write down what's on your mind, so you're not trying to remember it all.
Coming soonCalmer Mornings & Evenings sheet
A 2-minute morning reset and a 2-minute evening reset on one page.
Coming soonThe Load Audit
A one-page list to write down everything you're responsible for and pick one thing to hand over or drop.
Coming soonShort guided audios
Press play wherever you are: in bed, in the car or at your desk. Each one helps you pause and calm down before you react. Headphones help but you don't need them.
The NOBS Protocol
I guide you through the four NOBS steps (Notice, Observe, Belief, Select) so you can pause before you react.
Physiological Sigh
A breathing exercise: two breaths in through your nose, one long breath out. Helps you calm down fast.
Step Out of the Loop (sample)
A short guided audio for when the same worry keeps going round in your head.
SOS Reset
For when you feel panicky and your heart is racing. Helps you slow your breathing down.
180 Seconds
A quick all-round reset for when you only have a minute between things.
Redline
For when you're about to snap at someone. Helps you pause before you say it.
Midday Slump
For the afternoon when you can't concentrate and keep rereading the same thing.
Unclenched
Helps you relax a tight jaw, shoulders and hands when you notice you're tense.
Shutdown Sequence
For bedtime when you're tired but your mind is still busy. Helps you wind down.
Frantic Morning
For a rushed, stressful morning. Helps you calm down so the rest of the day doesn't run on stress.
Overwhelmed
For when you have too much to do and don't know where to start. Helps you slow down and pick one thing.
Open Loops
For when unfinished jobs keep popping into your head. Helps you set them aside for now.
Focus Lock
Before work that needs your full attention. Helps you settle and get started.
Pre-Meeting
Before a call, meeting or conversation you're nervous about. Helps you feel steadier.
Free music & tracks
Calm music with no talking, and guided tracks to help you sleep or stop worrying. They open in Google Drive, where you can listen straight away or download them. No sign-in needed.
Calm meditation music (full collection)
Over 50 instrumental tracks with no talking. Play them to fall asleep, read or relax.
Listen or download →Guided meditations (21 tracks)
Short guided tracks: sleep, body scan, letting go of worry, morning calm and more.
Listen or download →All the 1-minute audios + the 21-Day audios
Every short audio on this site in one folder, so you can download them all to your phone.
Listen or download →Sleep soundscapes (7 tracks)
Nature sounds like waves and waterfalls to help you fall asleep.
Listen or download →A few to start with
Letting Go
Calm music with no talking, to help you relax or fall asleep.
Listen or download →Longing for Peace
Calm music with no talking, to help you relax or fall asleep.
Listen or download →Cleansing Rain
Calm music with no talking, to help you relax or fall asleep.
Listen or download →Sacred Waves
Calm music with no talking, to help you relax or fall asleep.
Listen or download →Lucid Dreaming
Calm music with no talking, to help you relax or fall asleep.
Listen or download →There Is Hope
Calm music with no talking, to help you relax or fall asleep.
Listen or download →Drifting into Sleep
Helps you relax and fall asleep when your mind is busy at bedtime.
Listen or download →Letting Go of Anxiety, Stress and Worries
Helps when the same worries keep going round in your head.
Listen or download →Basic Mindfulness of Breathing
Never meditated before? Start with this one.
Listen or download →Morning Meditation
A short meditation to help you start the day calmer.
Listen or download →Self Compassion
For days you're being hard on yourself. Helps you talk to yourself more kindly.
Listen or download →For sleep
The Sleep Pack
A wind-down routine, a breathing guide, a brain-dump page for bedtime and a weekly sleep tracker.
Coming soonShutdown Sequence
For bedtime when you're tired but your mind is still busy. Helps you wind down.
How to fall asleep when your brain won't switch off
Practical steps for nights you can't stop thinking.
Read →The free 21-Day Reset
Five minutes a day for three weeks. Each day is a short post with its own audio.
- Day 1: Setting Intentions
- Day 2: Breathing Techniques
- Day 3: Awareness Of Body Movements
- Day 4: Focus On Footsteps
- Day 5: Sensory Awareness
- Day 6: Mindful Walking
- Day 7: Reflection And Journaling
- Day 8: Appreciation And Gratitude
- Day 9: Connecting With Nature
- Day 10: Mindful Listening
- Day 11: Walking With A Mantra
- Day 12: Emotional Awareness
- Day 13: Walking In Silence
- Day 14: Reflection And Journaling
- Day 15: Walking Meditation In Daily Life
- Day 16: Cultivating Fostering Compassion
- Day 17: Mindful Walking In Urban Areas
- Day 18: Staying Centered In A Group Setting
- Day 19: Walking Meditation And Creativity
- Day 20: Building A Sustainable Practice
- Day 21: Final Reflection And Celebration
Also free on Whop
The same tools as free ($0) courses on Whop, if you'd rather use an app that tracks your progress. Whop will ask you to make an account.
21-Day Neural Habit Vault
Join free, no payment.
Open on Whop → Free on WhopNOBS Protocol
Join free, no payment.
Open on Whop → Free on WhopThe GAP
Join free, no payment.
Open on Whop → Free on WhopThe Load Audit
Join free, no payment.
Open on Whop → Free on WhopSystem Shutdown (sleep)
Join free, no payment.
Open on Whop → Free on WhopCognitive Defrag Kit
Join free, no payment.
Open on Whop → Free on WhopOS Dashboard
Join free, no payment.
Open on Whop →If you want a short daily practice, my book The 21-Day Mindfulness Reset takes you through it a few minutes a day.
