7-day meditation starter
A gentle first week of meditation: from two to ten minutes a day, with a new focus each day and a tick-box tracker.
Free PDF · 203.6 KB
Practise
Calm mind, gentle body
Meditation, breathing and yoga for complete beginners. Short, safe and free to download.
New here?
Four gentle first steps
No experience needed. Start with what feels easy and come back tomorrow.
01
Sit for two minutes
Find a quiet spot, sit comfortably and set a short timer.
02
Follow your breath
Notice each breath in and out. When the mind wanders, gently come back.
03
Learn one idea
Read one short guide on a topic that interests you.
Find your practice
Four questions, one good fit
Not sure which practice to try first? This quick quiz suggests one for you.
Question 1 of 4
Meditation timer
Sit for a while
Choose how long, add an optional interval bell and press start. A soft bell marks the beginning and the end.
Guided body scan
Relax, part by part
Follow the cues from your feet to your head. Each area lights up as you go. About six minutes.
Step 1 of 9
Settle
Sit or lie down comfortably. Let your eyes close or soften. Take three slow breaths.
Meditation
Rest your attention, come back gently
Start with two minutes. Our guides and the 7-day starter make it easy to keep going.
Breathing practices card
Three simple techniques to calm the body: box breathing, a longer out-breath and alternate-nostril breathing.
Free PDF · 164.4 KB
How to start meditating: a two-minute practice
No special clothes or quiet house needed. A simple two-minute practice, tips for building the habit, and answers to common questions.
Yoga nidra for beginners: a guided deep rest
Lie down, follow a voice and let your body rest deeply. What yoga nidra is, how to try it at home and how it differs from sleep.
Breathing
Follow the light
Choose a rhythm and breathe along with the glowing circle. Calm uses a longer out-breath; box breathing keeps an even count.
Ready when you are
Breathe through the nose and keep it gentle. Stop if you feel dizzy.
Breathing practices card
Three simple techniques to calm the body: box breathing, a longer out-breath and alternate-nostril breathing.
Free PDF · 164.4 KB
Box breathing: a simple way to steady yourself
Breathe in, hold, breathe out and hold for four counts each. How to do it, when it helps, and a short guided video.
The calm breath: breathing out for longer
Breathe in for four and out for six. A gentle way to wind down in the evening, with a guided video.
The 5-4-3-2-1 grounding exercise for anxious moments
Use your senses to come back to the present: five things you can see, four you can feel, three you can hear, two you can smell and one you can taste.
Calm sounds
Mix your own soundscape
Layer rain, ocean, wind, fire, soft noise or a singing bowl. Great for focus, meditation or falling asleep.
Sounds are created live in your browser, so there is nothing to download. Mix a few, set the timer and they will fade out gently.
Guided yoga flow
Six gentle poses, about five minutes
Press start and follow the cues. A soft bell tells you when to move to the next pose.
Yoga
Move slowly, breathe freely
Gentle practice for any body. Stay below your limit and rest whenever you need to.
Yoga practice log
Track what you practised, for how long, and how you felt before and after, so you can see what helps you most.
Free PDF · 182.0 KB
Gentle yoga: getting started safely
What you need, how to practise safely, and five simple principles for beginners of any age or flexibility.
Five gentle stretches for busy days at a desk
Simple, seated stretches for the neck, shoulders, back and wrists that you can do in two minutes between tasks.
A gentle six-pose yoga sequence for beginners
Mountain pose, a seated side stretch, cat–cow, child’s pose, a seated twist and rest. About five minutes, with a free printable sheet.
Mala counter
Count with calm
Repeat a word, phrase or mantra of your choice and let the beads keep count. Tap, click or press the space bar.
Tap the circle, or press the space bar, for each repetition.
Repeating a word or phrase while counting on beads is an old meditation practice found in many traditions. Your counts stay on this device. Learn about mantras.
My practice
Watch your habit grow
Sessions you finish with the timer, breathing guide, body scan or yoga flow appear here. They are saved only in this browser, never sent to us.
0day streak
0minutes this week
0sessions in total
Start a challenge
Practise a little each day. Missing one day won’t break your progress.
Milestones
Private by design: your log is saved only in this browser on this device. Nothing is sent to Satsang Space.
Questions
Beginner questions, answered
The things people most often ask when they start meditating.
What is meditation?
Meditation is training your attention. You rest it on one thing, such as the breath, a sound or a word, and gently bring it back each time the mind wanders. Over time, many people find this helps them feel calmer and more focused.
How do I start meditating?
Sit comfortably, set a timer for two to five minutes and follow your breath. When you notice your mind has wandered, simply come back to the breath. Our free 7-day starter and meditation timer make the first week easy.
How do I know if I am meditating correctly?
If you are noticing when your mind wanders and gently returning, you are doing it. A busy mind is normal; noticing it is the practice, not a sign of failure.
How long should I meditate for?
Start with what feels easy, even two minutes a day. A short daily practice is usually more helpful than an occasional long one. Increase the time slowly if you would like to.
Can I meditate at home?
Yes. A quiet corner, a chair or cushion and a few minutes are all you need. Our guided tools work on any phone or computer.
What should I wear to meditate or do yoga?
Anything comfortable that lets you breathe and move freely. For yoga, clothes that stretch and bare feet on a non-slip surface work well.
Is it okay to fall asleep during a body scan?
It happens often, especially at night, and that is fine. If you want to stay awake, try sitting up or practising earlier in the day.
Do I need to be religious, or Hindu, to use this site?
No. Everyone is welcome. The meditation, breathing and yoga practices here are taught in a practical way, and our Learn section explains Hinduism for anyone who is curious.
Practise kindly. Satsang Space shares general wellbeing information, not medical advice. If you are pregnant, injured or managing a health condition, check with a health professional and learn with a qualified teacher.