Recommended for
Overwhelmed
Start by settling the body before trying to solve the problem.
Practice Library
Six clear practices for each human need.
Practice is where Xosmology becomes usable. The library is organised around six needs: beginning, grounding, attention, perspective, meaning and relationships. Each category has six short exercises you can actually use.
These are self-directed mindfulness and perspective practices, not therapy, diagnosis or treatment. Use them for ordinary life, and involve real-world support when a situation needs more than reflection.
Recommended starting points
Choose what matches the moment.
Recommended for
Stuck
Shrink the situation until one useful move becomes visible.
Recommended for
Low or tired
Remove the extra pressure first, then choose one kind action.
Recommended for
Anxious or future-focused
Contain worry, return attention, and let time become wider.
Recommended for
Meaning or direction
Come back to values, awe and the fact of this finite day.
Recommended for
Relationship difficulty
Pause, clarify the line, and repair what can be repaired.
Choose by need
Browse the full library.
Start here
I need a simple beginning
For when you need the simplest doorway in.
6 exercises
GroundingGrounding
For an activated body, racing thoughts or needing to arrive in the room.
6 exercises
AttentionAttention
For mental noise, spirals, stuckness and separating fact from story.
6 exercises
PerspectivePerspective
For stepping back without pretending the problem does not matter.
6 exercises
Meaning and realityMeaning and reality
For awe, gratitude, values, rest and the real story of being here.
6 exercises
RelationshipsRelationships
For replies, gratitude, repair, boundaries and ordinary human connection.
6 exercises
6 exercises
Start here
For when you need the simplest doorway in.
Start here · 1 minute
The First Minute
Use this for: A quick reset when you do not want a full practice.
Boundary: Use for ordinary stress or mental noise. For serious or urgent situations, involve real-world support.
Step 1 of 5
Notice the room you are in. Let your eyes land on one ordinary thing.
Start here · 1 minute
Choose the Mode
Use this for: For deciding what kind of help you actually need right now.
Boundary: This is a simple orientation tool. It is not a way to avoid asking for help when help is needed.
Step 1 of 5
Ask: do I need calm, clarity, action, rest, connection or perspective?
Start here · 2 minutes
Three Words for Now
Use this for: For naming what is happening without turning it into a long story.
Boundary: Use gentle words. The aim is clarity, not self-criticism.
Step 1 of 5
Pause and ask: what are three words for this moment?
Start here · 2 minutes
One Small Thing
Use this for: For days when everything feels too large to begin.
Boundary: Keep the step genuinely small. If it becomes impressive, shrink it.
Step 1 of 5
Name the area of life that feels most present: body, work, home, relationship, money, meaning, rest.
Start here · 3 minutes
The Compassionate Start
Use this for: For beginning again without attacking yourself first.
Boundary: This is not letting yourself off the hook. It is removing the extra suffering of harshness.
Step 1 of 5
Place a hand somewhere neutral: chest, arm, leg, or simply rest your hands together.
Start here · 3 minutes
Return to the Day
Use this for: For coming back from rumination into ordinary life.
Boundary: Use when you need to re-enter the day gently, not when you need to solve everything.
Step 1 of 5
Look around and name the place you are in.
6 exercises
Grounding
For an activated body, racing thoughts or needing to arrive in the room.
Grounding · 2 minutes
Feet on Floor
Use this for: Grounding when your body feels activated or your mind is racing.
Boundary: This is a simple grounding practice, not clinical support.
Step 1 of 6
Put both feet on the floor, or notice whatever part of your body is supported.
Grounding · 2 minutes
The Longer Exhale
Use this for: A breathing practice for settling the body without forcing calm.
Boundary: Keep it gentle. If breath focus feels uncomfortable, use Five Senses Reset instead.
Step 1 of 6
Let your breathing be natural for a moment. Do not improve it yet.
Grounding · 3 minutes
Five Senses Reset
Use this for: A simple reset when attention has been pulled into worry, rumination or overwhelm.
Boundary: This practice returns attention to the present. It does not need to solve the whole problem.
Step 1 of 6
Name five things you can see.
Grounding · 3 minutes
Unclench the Body
Use this for: For reducing hidden tension in the jaw, shoulders, hands and stomach.
Boundary: Do not force relaxation. Let the body soften by a small amount only.
Step 1 of 6
Notice your jaw. Let there be a little more space between the teeth.
Grounding · 4 minutes
Orienting to Safety
Use this for: For helping the body notice what is stable and present around you.
Boundary: This is for ordinary stress and activation. Use real-world support when circumstances require it.
Step 1 of 6
Slowly turn your head and look around the room.
Grounding · 3 minutes
The Steady Object
Use this for: For anchoring attention when your mind is moving quickly.
Boundary: Choose a neutral object, not something loaded with memory or pressure.
Step 1 of 6
Choose one ordinary object near you: cup, pen, door, plant, book, stone, table.
6 exercises
Attention
For mental noise, spirals, stuckness and separating fact from story.
Attention · 3 minutes
Name the Noise
Use this for: For mental clutter, spiralling thoughts or the feeling that everything is shouting at once.
Boundary: This is for ordinary mental noise. If thoughts feel unmanageable, involve appropriate support.
Step 1 of 6
Write or say: the noise in my mind is about...
Attention · 5 minutes
Evidence vs Story
Use this for: For separating what is actually happening from what the mind is adding.
Boundary: This is a thinking tool, not a way to dismiss your feelings.
Step 1 of 6
Name the worry or thought in one sentence.
Attention · 2 minutes
One Clear Next Step
Use this for: For moments when the whole situation feels too big to move.
Boundary: Use for practical stuckness. Keep the step small enough to actually do.
Step 1 of 6
Name the situation without drama: this is about...
Attention · 4 minutes
I Am Having the Thought
Use this for: For creating space from a thought that feels too convincing.
Boundary: This does not prove the thought is wrong. It helps you hold it more lightly.
Step 1 of 6
Name the thought in one sentence.
Attention · 5 minutes
The Worry Window
Use this for: For containing repeated worry without pretending it can simply vanish.
Boundary: This is not suppression. It is giving worry a container.
Step 1 of 6
Set a timer for five minutes.
Attention · 4 minutes
Return to One Thing
Use this for: For rebuilding attention when you feel scattered.
Boundary: Do not aim for perfect focus. Aim for returning.
Step 1 of 6
Choose one simple object of attention: breath, sound, hands, walking, or one task.
6 exercises
Perspective
For stepping back without pretending the problem does not matter.
Perspective · 5 minutes
The Long View
Use this for: Perspective when a problem feels too large and has become the whole sky.
Boundary: Do not use this if cosmic scale feels unsettling today. Choose Grounding instead.
Step 1 of 8
Name the thing on your mind in one honest sentence. Hold it lightly. You do not need to solve it yet.
Perspective · 5 minutes
The Control Map
Use this for: For worry about things you cannot fully control.
Boundary: This is a clarity tool. It is not about blaming yourself for what is outside your control.
Step 1 of 6
Draw or imagine three circles: control, influence, and not mine to control.
Perspective · 4 minutes
Time-Scale Shift
Use this for: For reducing the grip of a moment that feels permanent.
Boundary: This is a way to add proportion, not erase feeling.
Step 1 of 6
Ask: how does this feel right now?
Perspective · 4 minutes
Common Humanity
Use this for: For feeling less alone inside a difficult human experience.
Boundary: This does not minimise your situation. It places it inside human life.
Step 1 of 6
Name the feeling or difficulty in plain language.
Perspective · 5 minutes
Zoom In, Zoom Out
Use this for: For moving between the details and the bigger picture.
Boundary: Do not use zooming out to escape a responsibility that needs action.
Step 1 of 6
Zoom in: what is the specific thing in front of me?
Perspective · 4 minutes
Enough for Today
Use this for: For ending endless optimisation and choosing a humane stopping point.
Boundary: Use this when perfectionism is making the day smaller.
Step 1 of 6
Name what you are trying to make perfect.
6 exercises
Meaning and reality
For awe, gratitude, values, rest and the real story of being here.
Meaning and reality · 5 minutes
Made of Stars
Use this for: For belonging, awe and remembering that you are not separate from reality.
Boundary: If cosmic scale feels unsettling today, choose a grounding practice instead.
Step 1 of 6
Look at your hand, or simply notice your body breathing.
Meaning and reality · 4 minutes
Gratitude Without Superstition
Use this for: Appreciation without pretending the universe arranged things for you.
Boundary: Use when you want to notice what is here without forcing positivity.
Step 1 of 5
Name one thing that is here today. It can be ordinary: water, food, light, a message, a chair, a person, a quiet minute.
Meaning and reality · 5 minutes
Rest Without Guilt
Use this for: For tiredness, self-pressure and the feeling that you must always be productive.
Boundary: If exhaustion is severe or persistent, involve appropriate real-world support.
Step 1 of 6
Notice tiredness without arguing with it. You do not have to approve of it for it to be real.
Meaning and reality · 7 minutes
What Matters Enough
Use this for: For direction, values and the question of what matters.
Boundary: This does not need to produce a grand answer. Let small honest answers count.
Step 1 of 6
Ask gently: what matters to me enough that I would still care about it when life is difficult?
Meaning and reality · 5 minutes
The People Who Helped Us See
Use this for: Gratitude toward the human chain of discovery.
Boundary: Use when you want to feel connected to the people who widened the human view.
Step 1 of 6
Choose one thing humans now understand better: stars, evolution, gravity, atoms, DNA, galaxies, light, time, life.
Meaning and reality · 6 minutes
Finite and Worth Caring For
Use this for: For remembering that limited time can deepen care rather than remove meaning.
Boundary: Keep this gentle. If mortality reflection feels too heavy today, choose Grounding.
Step 1 of 6
Say: this day is part of a finite life.
6 exercises
Relationships
For replies, gratitude, repair, boundaries and ordinary human connection.
Relationships · 2 minutes
Pause Before Reply
Use this for: For moments when you are about to react quickly and may regret it.
Boundary: This is for ordinary conflict. Prioritise safety and support where circumstances require it.
Step 1 of 7
Do not reply for one minute if you can safely wait.
Relationships · 5 minutes
The Gratitude Message
Use this for: For strengthening connection through simple, honest appreciation.
Boundary: Do not use this to bypass real conflict or pressure someone into closeness.
Step 1 of 6
Choose one person who made something better, easier or less lonely.
Relationships · 5 minutes
One Repair Sentence
Use this for: For taking responsibility after a small harm, mistake or sharp moment.
Boundary: Repair is not self-punishment. For serious or complex conflict, involve appropriate support.
Step 1 of 6
Name the action without defending it.
Relationships · 5 minutes
The Boundary Line
Use this for: For saying no, slowing down, or protecting attention without unnecessary harshness.
Boundary: A boundary is not a punishment. It is a clear line around what you can and cannot do.
Step 1 of 6
Name what is being asked of you.
Relationships · 6 minutes
Generous Listening
Use this for: For listening better when you want to understand, not just answer.
Boundary: Generous listening does not mean agreeing with everything or ignoring your own limits.
Step 1 of 6
Before responding, ask: what might this person be trying to say underneath the words?
Relationships · 7 minutes
Values in Conflict
Use this for: For difficult conversations where being right is not the only thing that matters.
Boundary: Use for ordinary disagreement. Some situations require distance, mediation or professional help.
Step 1 of 6
Name the conflict in one neutral sentence.