First This
Episodes
Quiet Company
29 Dec 2025
Contributed by Lukas
Relax To Baseline
22 Dec 2025
Contributed by Lukas
Effort and Ease
15 Dec 2025
Contributed by Lukas
Enough For Now
08 Dec 2025
Contributed by Lukas
When There is Grief
01 Dec 2025
Contributed by Lukas
Levels of Awareness
24 Nov 2025
Contributed by Lukas
Musical Chairs
17 Nov 2025
Contributed by Lukas
Today, we’re practicing coming back to the present—quickly, gently, and without judgment
Quiet Time Together
10 Nov 2025
Contributed by Lukas
Today’s practice is all about softening—just a little. We’ll check in with the body, breathe deeply, and ease ourselves into the present moment ...
Unitask With Me
03 Nov 2025
Contributed by Lukas
In today’s practice, we slow everything down and let ourselves simply observe. No forcing, no fixing—just a gentle return to the breath and a litt...
What's Most Advanced Is...
27 Oct 2025
Contributed by Lukas
A grounding mindfulness practice about tuning into your body, noticing sensation without judgment, and redefining what it means to be “advanced” —...
RAIN Method
20 Oct 2025
Contributed by Lukas
Recognize, Allow, Investigate, and Nonreact. Learn to meet your thoughts and emotions with curiosity, compassion, and calm awareness.
Progressive Muscle Relaxation
13 Oct 2025
Contributed by Lukas
Today’s practice focuses on progressive muscle relaxation, a powerful technique to help your body release tension, close out stress cycles, and invi...
Ope
06 Oct 2025
Contributed by Lukas
A gentle mindfulness practice that uses breath and awareness to find calm in everyday moments. Learn how the Midwestern “op” can become your mantr...
Downshift, Then Decide
29 Sep 2025
Contributed by Lukas
A short guided practice helps you soften your body, focus your breath, and reset your nervous system — perfect for moments of stress, overwhelm, or ...
Non-Grasping
22 Sep 2025
Contributed by Lukas
Learn to release the urge to control, embrace sufficiency, and find peace in presence through gentle breathing and guided reflection.
Cookie Monster
15 Sep 2025
Contributed by Lukas
Release tension, quiet racing thoughts, and gently sit with your emotions just as they are.
Metta to the People
08 Sep 2025
Contributed by Lukas
Soothe your nervous system with a gentle loving-kindness meditation, softening self-criticism and nurturing compassion for yourself and the world.
Breathing School: Pursed Lip Breathing
01 Sep 2025
Contributed by Lukas
Learn how to use extended exhales, pursed-lip breathing, and even simple tools like a straw to calm your nervous system and find peace anytime.
1-2-3
25 Aug 2025
Contributed by Lukas
Through mindful breathing and gentle observation, you’ll learn how to realign your focus, stay present, and access a steady middle ground.
Option 3
18 Aug 2025
Contributed by Lukas
Move away from numbness or overwhelm, observe without reacting, and find balance in the present moment.
Slow Down
11 Aug 2025
Contributed by Lukas
Slow mental momentum, ease anxiety, and reconnect with the present moment.
Performing Vs Being
04 Aug 2025
Contributed by Lukas
Release the pressure to perform and find comfort in simply being yourself.
Quiet Together
28 Jul 2025
Contributed by Lukas
The Lights in Your House
21 Jul 2025
Contributed by Lukas
Room by room, shine a light into the corners.
It's Okay To Stop
14 Jul 2025
Contributed by Lukas
When to pause, shift, or simply give yourself permission to stop.
Softly Softly
07 Jul 2025
Contributed by Lukas
A Softer Approach to Habits
Hot Air Balloon
30 Jun 2025
Contributed by Lukas
See the thoughts, let them drift by.
Talking To Your Brain
23 Jun 2025
Contributed by Lukas
A gentle practice to shift unhelpful thoughts and support your brain’s natural ability to heal.
Tenderness Checkpoint
16 Jun 2025
Contributed by Lukas
Take a few mindful minutes to check in with yourself and soften.
Bottom Up
09 Jun 2025
Contributed by Lukas
Learn body-based mindfulness techniques to calm anxiety that begins physically. Includes breathwork, regulation tools, and nervous system support.
Top Down
02 Jun 2025
Contributed by Lukas
This top-down mindfulness meditation gently leads you from head to toe, helping release tension and bring balance through focused, peaceful attention....
How Much Is Mine?
26 May 2025
Contributed by Lukas
In this mindful moment, we’re guided to soften tension, notice the present, and let go of what isn’t ours to carry. Through gentle breathwork and ...
Emotional Completion
19 May 2025
Contributed by Lukas
Learn how to complete the emotional cycle through physical release in this calming mindfulness practice. Feel, process, and let go—one breath at a t...
Human
12 May 2025
Contributed by Lukas
Through a grounding breath practice and a thoughtful reflection on boundaries, self-care, and people-pleasing, we learn to soften, settle in, and hono...
Soften
05 May 2025
Contributed by Lukas
Join Kathryn Nikolai for a soothing mindfulness practice about setting boundaries, embracing imperfection, and honoring your own needs—one breath at...
Deflection Shield
28 Apr 2025
Contributed by Lukas
This mindfulness practice encourages you to embrace comfort, gently redirect your attention to the present moment, and explore your own sensations wit...
Open
21 Apr 2025
Contributed by Lukas
Soften your body, roll back your shoulders, and receive the moment with openness.
Rest & Digest
14 Apr 2025
Contributed by Lukas
A gentle mindfulness practice to release tension, reset your nervous system, and reconnect with the present—one deep breath at a time.
Your Spidey Sense (Encore)
07 Apr 2025
Contributed by Lukas
Originally presented June 13, 2022Let's learn to speak the language of the body, the oldest language ever devised.
Then Step Back (Encore)
31 Mar 2025
Contributed by Lukas
Originally presented December 25, 2023Do your work, then step back. This is the only path to serenity.
Self-Compassion (Encore)
24 Mar 2025
Contributed by Lukas
You, as much as any soul alive, deserve compassion.
How Observing Helps (Encore)
17 Mar 2025
Contributed by Lukas
Originally presented as Episode 94, February 12, 2024Between shutting down and reacting there is an option, it's called observation.
Joy? In This Economy?
10 Mar 2025
Contributed by Lukas
Finding joy can feel impossible when stress and uncertainty weigh you down. Explore simple ways to nurture happiness, even in challenging times.
The Radio Dial & The Pencil's Edge
03 Mar 2025
Contributed by Lukas
Tune in to the present moment, where we explore the art of focus and the gentle shift that comes from paying attention—one breath, one thought at a ...
Breathe With Me
24 Feb 2025
Contributed by Lukas
Let's breathe in a way that helps our bodies reset to neutral.
Minding Your Business
17 Feb 2025
Contributed by Lukas
Attend to your own truth.
Action Absorbs Anxiety
10 Feb 2025
Contributed by Lukas
When anxiety feels overwhelming, movement can be the key to relief. Explore how taking small, intentional actions can help calm your mind and body.
Two-Part Process
03 Feb 2025
Contributed by Lukas
Awareness + Equanimity
20 Minute Practice
27 Jan 2025
Contributed by Lukas
Check your dials. What are you running low on?
15 Minute Practice
20 Jan 2025
Contributed by Lukas
Emotion's have their own half-life.
10 Minute Practice
13 Jan 2025
Contributed by Lukas
Stay on this branch, monkey.
5 Minute Practice
06 Jan 2025
Contributed by Lukas
So nice, you might do it twice!
Hmmm... And I Mean That Literally
30 Dec 2024
Contributed by Lukas
Vagal tone...coming up!
Reboot
23 Dec 2024
Contributed by Lukas
Too Many Thoughts
16 Dec 2024
Contributed by Lukas
Watchwords
09 Dec 2024
Contributed by Lukas
Prime your pump for the day.
For When You Just Can't
02 Dec 2024
Contributed by Lukas
Offering gentle guidance for finding peace even in tough times.
Freshly Sharpened Pencil
25 Nov 2024
Contributed by Lukas
See that you don't try too hard.
Don't Be a (Knee) Jerk
18 Nov 2024
Contributed by Lukas
In the tiny space between something happening and you reacting, there is a chance to choose.
Put It Away
11 Nov 2024
Contributed by Lukas
Sometimes you can choose, right away to discard something.
Three Good Things
04 Nov 2024
Contributed by Lukas
Let's prime your brain to see and feel more good things.
Zoom Out, Zoom In
28 Oct 2024
Contributed by Lukas
Reset your perspective.
Say Less
21 Oct 2024
Contributed by Lukas
Less talk, more space.
Calm About It
14 Oct 2024
Contributed by Lukas
Make a shape, notice how it feels, be calm about it.
I Got Nothin'
07 Oct 2024
Contributed by Lukas
Showing up is enough.
It Only Has To Make Sense To You (Encore)
30 Sep 2024
Contributed by Lukas
A simple reminder. Your life only has to make sense to you.
First and Second Level (Encore)
23 Sep 2024
Contributed by Lukas
Let It Be (Encore)
16 Sep 2024
Contributed by Lukas
Visit Nothing Much Happens for more.
The Presence That Watches (Encore)
09 Sep 2024
Contributed by Lukas
Explore more at Nothing Much Happens.
Sitting In Your Own Fire
02 Sep 2024
Contributed by Lukas
A tricky skill, but let's learn it together.
Mood Boost; Facial Feedback
26 Aug 2024
Contributed by Lukas
Map Maker
19 Aug 2024
Contributed by Lukas
If you find this practice helpful, visit nothingmuchhappens.com and share it with someone who could use a moment of mindfulness today.
Are You Sure?
12 Aug 2024
Contributed by Lukas
Stop asking if you're sure.
When It Doesn't Get Easier
05 Aug 2024
Contributed by Lukas
Sometimes it doesn't get easier. What then?
The Thing
29 Jul 2024
Contributed by Lukas
If you're waiting to find the thing that is going to make everything make sense, you're losing a lot of now.
What If You Don't Need To Improve Yourself?
22 Jul 2024
Contributed by Lukas
Hear me out, maybe your purpose in life isn't to constantly fix yourself.
Getting Caught Up In What Others Think
15 Jul 2024
Contributed by Lukas
Where They Can Meet You
08 Jul 2024
Contributed by Lukas
Something you may need to hear today.
Sitting With It vs Ruminating
01 Jul 2024
Contributed by Lukas
When are processing and when are you stuck?
Negative Emotions (Encore)
24 Jun 2024
Contributed by Lukas
Originally presented as Episode 20
Let's Co-Regulate
17 Jun 2024
Contributed by Lukas
Let's settle our systems together.
A Useful Question
10 Jun 2024
Contributed by Lukas
When the voice inside you isn't helpful, try this.
Savoring
03 Jun 2024
Contributed by Lukas
Maybe the point of your life is to enjoy it.
More Self-Compassion
27 May 2024
Contributed by Lukas
You, like every other soul, deserve kindness.
For The Intellectualizers
20 May 2024
Contributed by Lukas
Sometime we think it so we don't have to feel it.
Stories We Tell
13 May 2024
Contributed by Lukas
Is that story you're telling true? Is it helping you?
Hot Air Balloon
06 May 2024
Contributed by Lukas
See the thoughts, let them drift by.
Quiet Together
29 Apr 2024
Contributed by Lukas
We'll keep it simple today.
Descriptive vs Prescriptive
22 Apr 2024
Contributed by Lukas
Notice your approach.
The Other Side (Encore)
15 Apr 2024
Contributed by Lukas
A meditation on perspective, and being here while now is happening.
Tell Me Everything
08 Apr 2024
Contributed by Lukas
Control
01 Apr 2024
Contributed by Lukas
I get it, we want to feel like we have control. Let's build peace instead.
Yup, Those Are Thoughts
25 Mar 2024
Contributed by Lukas
Your thoughts have the power you give them.
Make Space
18 Mar 2024
Contributed by Lukas
Undealt with stuff takes up space that you need. Let's reclaim that space.
I Wish I Could Show You
11 Mar 2024
Contributed by Lukas
Let me remind you, I am behind you.
Focus Practice
04 Mar 2024
Contributed by Lukas
Paying attention improves with practice, let's do it.
More Metta
26 Feb 2024
Contributed by Lukas
May all beings everywhere be happy and free, may my actions in some way contribute.
Meditator, Archaeologist
19 Feb 2024
Contributed by Lukas
Pith helmets on! Let's see what's down there.
How Observing Helps
12 Feb 2024
Contributed by Lukas
Between shutting down and reacting there is an option, it's called observation.
Tiger At The Door
05 Feb 2024
Contributed by Lukas
When someone brings you a gift, you don't have to accept it.