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A small pause can
change the next moment.

Use any short practice without an account. Create a free Aira space when you want private progress, synced check-ins, and suggestions shaped around your journey.

CHOOSE YOUR STARTING POINT

What would feel kindest right now?

Slow things downGuided breathing · 1 minute Feel more present5–4–3–2–1 grounding Name how I feelA private mood check-in Release some tensionGentle body exercises

01 / BREATHE

A minute to
settle your breath.

Let your breath move at its own pace. There is nothing to achieve—pause whenever you need to.

If breath-focused exercises feel uncomfortable, try the grounding practice instead.

Ready when you are
Arrive here1:00

Let your shoulders settle. Breathe in your own natural rhythm.

02 / GROUND

Come back to what
is here.

Move through your senses one at a time. You do not need to write or share what you notice.

  1. 5See
  2. 4Feel
  3. 3Hear
  4. 2Smell
  5. 1Taste
5

THINGS YOU CAN SEE

Look around slowly. Notice colour, shape and light.

Take your time. When you have noticed five things, continue.

03 / CHECK IN

Name this
moment.

A private snapshot—not a diagnosis.

What feels closest?
Energy
Very littlePlenty

04 / RELEASE

Let the body
soften a little.

Choose one small movement. Keep it gentle and skip anything that causes pain, dizziness or discomfort.

YOUR PRACTICE

Drop the shoulders

Lift your shoulders gently toward your ears, then let them lower. Repeat without straining.

0:30

A GENTLE NEXT STEP

You showed up for yourself.

If you would like to continue, a quick mood check-in can help you choose what comes next.

Check in with yourself →