Arrive as you are
Frustrated, wired, heavy — you don’t need a perfect mood to begin. Choose a practice that fits the state you’re in.
World 02 · Train calm between the storms
Quiet isn’t luck. It’s a skill you can open.
Short guided practices for real days — when your mind is loud, your body is braced, and you need a way back without pretending everything is fine.
A soft path into calm
Let the guide hold the structure
Follow the voice, the timing, the imagery. Your only job is to stay with it long enough for something to soften.
Return a little lighter
Close with awareness of the room. Carry one calmer breath or kinder phrase into whatever comes next.
Practices for different kinds of noise
Not every hard day needs the same door. These practices give you options.
Visualisation
Step into a safer mental scene.
Peaceful landscapes with matching soundscapes — lake, forest, stars — when your mind needs somewhere else to stand.
Breathing exercises
Tell your body it’s safe again.
Box, 4-7-8, deep belly, alternate nostril — paced breath that speaks directly to a system still braced for fight.
Grounding 5-4-3-2-1
Come back to the room.
Sight, touch, sound, smell, taste — a sensory ladder out of spirals and into the present.
Body Scan
Find where the anger is still sitting.
About two minutes of guided attention through the body — releasing the tension you didn’t know you were still holding.
Mantra
Give racing thoughts a soft place to land.
Repeat, release, return. A simple phrase that steadies attention without forcing silence.
Forgiveness
Loosen the grip of old heat.
Step-by-step release of resentment — starting with yourself — when yesterday’s conflict is still running today.
Loving Kindness
Warm the edges after hardness.
Compassion expanding from you outward — a practice for after conflict, criticism, or self-attack.
Gratitude
Rebalance a mind stuck on what’s wrong.
Collect blessings like orbs, then close mindfully — attention training that softens anger’s tunnel vision.
Imagine soft
Visualisation
Fourteen calm places with matching sound — step into one when your mind needs somewhere else to stand.
14 calm places
Quiet Lake
Still water
River in Forest
Flowing stream
Mountain Monastery
Quiet heights
Lighthouse by the Sea
Coastal calm
Snowfall
Soft snow
Quiet Lake
Still water
River in Forest
Flowing stream
Mountain Monastery
Quiet heights
Lighthouse by the Sea
Coastal calm
Snowfall
Soft snow
Quiet Lake
Still water
River in Forest
Flowing stream
Mountain Monastery
Quiet heights
Lighthouse by the Sea
Coastal calm
Snowfall
Soft snow
Peaceful Ocean
Gentle waves
Hidden Waterfall
Soft cascade
Sunrise Summit
Morning light
Countryside Church
Quiet village
Starry Night Sky
Silent sky
Peaceful Ocean
Gentle waves
Hidden Waterfall
Soft cascade
Sunrise Summit
Morning light
Countryside Church
Quiet village
Starry Night Sky
Silent sky
Peaceful Ocean
Gentle waves
Hidden Waterfall
Soft cascade
Sunrise Summit
Morning light
Countryside Church
Quiet village
Starry Night Sky
Silent sky
Silent Forest
Rustling leaves
Mountain Campfire
Crackling warmth
Wildflower Meadow
Open breeze
Rainy Window
Steady rainfall
Silent Forest
Rustling leaves
Mountain Campfire
Crackling warmth
Wildflower Meadow
Open breeze
Rainy Window
Steady rainfall
Silent Forest
Rustling leaves
Mountain Campfire
Crackling warmth
Wildflower Meadow
Open breeze
Rainy Window
Steady rainfall
Meditation here isn’t about becoming someone else.
It’s about giving your nervous system a practiced path home — so anger has less room to take the wheel.
Visualisation, breath, grounding, forgiveness, gratitude, body scan: pick what matches this hour, not what looks impressive.
Also in Anger Out
Three more worlds waiting
Each one meets a different state of mind — calm, rest, or lightness — so you always have a place to go next.
Anger ReliefWhen the heat arrivesAnger Out gives your body and mind a private place to discharge intensity, then helps you see what kept lighting the fuse.
Enter world
SleepNights after loud daysSleep sounds, gentle habits, logging, and reminders — a wind-down space for the nights stress tries to follow you into bed.
Enter world
ChillWhen processing can waitA feel-good video space for intentional distraction — when reflection feels like too much, and your mood just needs a soft reset.
Enter world
Coming soon
Make calm somethingyou can reach for.
Join the Anger Out waitlist and keep these practices with you — for the minutes between storms, and the minutes after them.