Self-compassion is low in many
health care providers but research is showing it's key to happiness and
productivity. This website has advice and self-compassion guided meditations.
There are a number of timers available. Look up mindful, meditation, and timer on your smartphone market/app store. Here are a few examples for Android devices.
These are great for working meditation and mindfulness into your day. They can
randomly remind you to do a practice such as STOP or REAL. It is the theory of
small weights (short time) and many repetitions.