Support for emotional wellbeing
A review of 47 trials found moderate evidence for small improvements in anxiety and depression with mindfulness meditation programs. Benefits vary by person and program.
Goyal et al. · JAMA Internal Medicine, 2014 ↗A SMALL PAUSE. A GENTLE RETURN.
Come back
to this moment.
You don’t need to go anywhere to find a little peace.
Begin with a breath. The present is already here.
❋Rooted in wisdom. Informed by science. Open to everyone.
息
THE ART OF SIMPLY BEINGNowhere to go.
Nothing to become.
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A breath can be a beginning. A moment can be enough.
ONE MOMENT AT A TIME01 / BEGIN WHERE YOU ARE
Less striving.
More being.
Mindfulness is the simple practice of meeting the present moment with attention and kindness.
Inspired by the teachings of Zen master Thích Nhất Hạnh, this is an invitation to bring awareness into ordinary life. You don’t need an empty mind or a perfect posture. When you notice you’ve wandered, gently begin again.
01
Arrive
Feel your feet. Let your shoulders soften.
02
Notice
Feel one natural breath, just as it is.
03
Return
When the mind wanders, come back kindly.
02 / A LITTLE SPACE FOR YOU
How are you arriving?
There’s room for whatever you’re feeling.
Choose a practice. Let it be simple.
MINDFUL BREATHING
05:00
A moment, just for youBreathe naturally. Eyes open or closed. You can stop at any time.
If inward attention feels uncomfortable, keep your eyes open and notice the room or your feet. Pause if distress increases. This is a wellbeing practice, not a substitute for professional care.
03 / THE EVERYDAY IS THE WAY
Small verses.
Ordinary wonders.
A gatha is a short verse that brings us home to the present. Read slowly. Let an everyday action become a small meditation.
Explore Thích Nhất Hạnh’s original gathas ↗The six cards above are original English–Vietnamese practice verses created for this site, inspired by the gatha tradition; they are not quotations or translations of Thích Nhất Hạnh’s writings. Discover his published verses through Plum Village above.
04 / ANCIENT WISDOM, GROWING EVIDENCE
A practice with perspective.
Encouraging research. Honest expectations.
No miracles needed.
A gentler path toward sleep
A review of 18 trials found improved sleep quality versus nonspecific comparison programs, but no clear advantage over established sleep treatments. Mindfulness may be a helpful addition.
Rusch et al. · Annals of the NY Academy of Sciences, 2019 ↗A different relationship with pain
The 2014 review also found moderate evidence for small improvements in pain. This is about support in living with discomfort, rather than a promise to remove its cause.
Goyal et al. · JAMA Internal Medicine, 2014 ↗What the evidence does—and doesn’t—tell us
Most studies assess structured programs over several weeks, not a single short timer session or this website. Study quality and results vary; meditation is not consistently better than other active treatments. Some people experience increased anxiety or other difficult effects. Seek qualified support for persistent symptoms.
Read NCCIH’s overview of effectiveness and safety ↗