Wellness
Come back to yourself
Short practices to slow down and come back to what matters. One small step a day, because transformation begins within.
Not sure where to start?
How do you feel right now? There is no right answer. Pick the closest word and we will suggest a place to start, or choose a practice below.
Choose a practice
Organise your mind, organise your life.
Your daily rhythm
Stay in touch
New practices, by email
Short, calm notes from âmbar movement: new audios, classes and ideas. Only when we have something worth sending.
Your daily rhythm · Morning
Morning ritual
Five small steps to start the day. Tick them off as you go.
Today
Your daily rhythm · Evening
Evening ritual
Three small steps to close the day gently.
Tonight
How are you feeling?
Your rhythm
Wellness · Journal
Journal
Get it out of your head and onto the page.
Your journal
Tap a day to read what you wrote.
Journal · Morning pages
Morning pages
Before the day starts, empty your head. Any order. No editing, no one reading.
What you write stays on this device, in this browser. No one else can see it.
Journal · Before sleep
Before sleep
Three small questions to close the day.
What you write stays on this device, in this browser. No one else can see it.
Wellness · Goals
Goals
Too many goals means none get done. Start small.
Goals · My goals
Goals you can actually start
Write them all down, choose five, then shrink each one into small actions.
Write up to 25 goals
One per line is fine. Big, small, messy.
Choose your 5
Tap the star on the five that matter most right now. The rest can wait.
Make each one small
Write actions so small you could start in two minutes.
Goals · To do
To do
Everything that needs doing, out of your head and onto the page.
Wellness · Meditation
Meditation
Pick what you need right now.
Meditation · Sleep better
Sleep better
Close the day gently with a slow body scan.
The body scan will appear here soon.
These practices are for relaxation and everyday wellbeing. They are not medical advice. If sleep problems continue, please talk to your doctor.
Meditation · Ease anxiety
Let's slow things down
Press play and listen. Nothing to get right.
Audios will appear here soon.
These practices are for relaxation and everyday wellbeing. They are not medical advice. If anxiety feels overwhelming or doesn't ease, please talk to your doctor or someone you trust. In Australia you can call Lifeline on 13 11 14, any time. In an emergency, call 000.
Meditation · Focus
Focus
Pick one thing. Press play. Let everything else wait.
Focus audio
Focus audio will appear here soon.
Screen reset
Six short steps to come back from the screen. Tap each one.
One thing, one timer
Meditation · Just sit
Just sit
Sit with a short guided audio, or in silence with a timer. A few minutes counts.
The guided audio will appear here soon.
These practices are for relaxation and everyday wellbeing. They are not medical advice. If you feel dizzy or unwell, stop and rest.
Wellness · Gratitude
Gratitude
Notice what is already good. Then write it down.
Why it works
The science, simply
Research summarised by Harvard Health Publishing links a regular gratitude practice with more optimism and a greater sense of wellbeing. In one study, people who wrote about what they were grateful for each week, for ten weeks, felt better about their lives than people who wrote about daily irritations. In another, writing and delivering a thank-you letter gave the biggest immediate lift in happiness of all the practices tested, lasting about a month.
These studies show links, not proof, and gratitude does not work the same way for everyone. It is a small daily practice, not a replacement for care when you need it.
Gratitude · Three good things
Three good things
Be specific. Notice how each moment felt.
Once a week is a good start. More often, if it feels good. Small things count.
Gratitude · A thank-you note
A thank-you note
Tell someone how they made a difference. If you can, deliver it in person.
Notes you have written
No time to write today? Think of one person who was kind to you, and thank them in your mind.
Wellness · Affirmations
Affirm
Short, believable words, spoken to you. Choose a set.
If a phrase doesn't feel true yet, that's okay. Start with the set that feels closest to true today.
Wellness · Breathwork
Breathwork
Slow your breath, and your mind follows.
Box · 4-4-4-4
To steady and focus
In 4 · Hold 4 · Out 4 · Hold 4
Slow exhale · 4-6
To calm down
In 4 · Out 6
More breathwork practices are coming soon. These practices are for relaxation and everyday wellbeing. They are not medical advice. If you feel dizzy or unwell, stop and breathe normally.