Ten Percent Happier

Step 1: Open the Ten Percent Happier app during a stressful moment.

Step 2: Select a short guided meditation session (5-10 minutes).

Step 3: Focus on the breath and follow the teacher's instructions.

Step 4: Return to your daily tasks with a calmer and more focused mind.

Step 1: Choose a sleep meditation from the app's library before bed.

Step 2: Lie down in a comfortable position and close your eyes.

Step 3: Listen to the guided meditation, focusing on relaxation techniques.

Step 4: Allow yourself to drift off to sleep while listening to the meditation.

Step 1: Navigate to the 'Taming Anxiety' course within the app.

Step 2: Start the first lesson and follow the instructions carefully.

Step 3: Practice the breathing exercises and mindfulness techniques taught in the course.

Step 4: Apply these techniques in moments of anxiety throughout the day.

Step 1: Select a meditation focused on concentration from the app.

Step 2: Find a quiet place and sit comfortably.

Step 3: Focus on a specific object or sensation, such as the breath.

Step 4: Gently redirect your attention back to the object whenever your mind wanders.