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Short Guided Practices for the Moments In Between

Before a meeting, after a hard call, on the way home. Press play and give yourself two or three minutes to breathe, settle and come back to yourself.
Each practice is written by Trijog and read with an AI voice. They sit beside care, not in place of it. If you need more than a few quiet minutes, our therapists are a call away.
  • Free, no sign-up
  • 2 to 3 minutes each
  • Play on any phone or laptop
A woman wearing headphones sits cross-legged by a sunlit window, listening to a guided practice

Before you press play

  • Sit or lie down comfortably
  • Not while driving
  • Stop any time you like
  • New here? Start with Landing here

Pause

Start here if you’re not sure where to start.
A floor cushion by an open window at sunrise with a small brass diya

Landing here

A few minutes to arrive before the rest of your day.

2:23 · Good for any day
A cup of hot chai with steam rising on a wooden table

The 4-6 breath

A slower out-breath tells the body it can stand down.

2:36 · Helpful for Anxiety, Anger
A square stone window framing a calm courtyard

Box breathing

Four equal sides. Something steady for the mind to hold.

2:24 · Helpful for Work stress, Anxiety

At Work

For the inbox, the meeting, and the commute home.
An open planner, pen and coffee on a sunlit desk

Monday, gently

Meet the week before it meets you.

2:28 · Helpful for Work stress
An empty meeting room with chairs pushed back and a glass of water

After a tough meeting

Let the meeting end in your body too.

2:20 · Helpful for Work stress
A half-closed laptop and headphones on a desk by a window

Desk reset between calls

Three minutes between one call and the next.

1:49 · Helpful for Work stress
Evening city lights seen through a cab window in Mumbai

Leaving work at work

A doorway between your work self and your home self.

2:19 · Helpful for Work stress
An empty armchair with a blanket and a lamp at dusk

Running on empty

For when you're tired in a way sleep doesn't fix.

3:07 · Helpful for Work stress, Low mood

When a Few Minutes Isn't Enough

These practices can help you get through a hard moment. If the hard moments keep coming, talking to someone can help you understand why, and what to do about it.
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If you are thinking of ending your life or harming yourself, or you feel unsafe right now, call 112 or go to the nearest hospital emergency. For free support any time, call the government’s Tele-MANAS helpline on 14416 or 1-800 891 4416. Trijog is not an emergency service. Outside India, call your local emergency number.
Call 112
Call 14416
These practices are written by Trijog and read with an AI voice. They are for general wellbeing, not therapy or a diagnosis. If a practice brings up something difficult, stop, and come back to it later or talk to one of our therapists.
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