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Comdira
The Observatory
Program7 days5–14 min per dayEmotionalCompassion

Calm in the body

A week that teaches the body to relax, for real, with practice. You measure where you stand, learn the basic method of progressive muscle relaxation (two sessions with a body scan in between: the repetition IS the method), build a calm place, link a cue word to the exhale, and measure again. By the end of the week you have four tools that grow stronger each time they are used.

How it works

One exercise, session or article per day for 7 days. You go at your own pace — the app remembers where you are, and you can pause and restart whenever you want.

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Day by day

  1. 1
    Self-assessment
    Your stress level right now
    Five questions that make a diffuse stress measurable — and point to where you can start.
    5 min
  2. 2
    Session
    Progressive muscle relaxation
    Tense hard, release sharply — and teach the body the difference. The most researched relaxation method, guided from hands to feet.
    14 min
  3. 3
    Session
    Body scan
    A guided walk through the body that gathers you together and releases tension.
    10 min
  4. 4
    Session
    Progressive muscle relaxation
    Tense hard, release sharply — and teach the body the difference. The most researched relaxation method, guided from hands to feet.
    14 min
  5. 5
    Session
    Calm place
    A guided moment in a place where you feel safe, built from your own senses and available whenever you need it.
    8 min
  6. 6
    Exercise
    Cue relaxation
    After some practice, a single word can make your shoulders drop. Here you link the word to your exhale, and take the calm with you into everyday life.
    6 min
  7. 7
    Self-assessment
    Your stress level right now
    Five questions that make a diffuse stress measurable — and point to where you can start.
    5 min

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