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
Guided body scan
Relax part by part, from your feet to your head. Each area lights up as you go, and you can turn on spoken guidance to close your eyes.
Step 1 of 9
Settle
Sit or lie down comfortably. Let your eyes close or soften. Take three slow breaths.
Tips
- Lie down or sit in a comfortable position.
- Turn on spoken guidance if you would like to close your eyes.
- There is nothing to fix. Simply notice each part, then let it soften.
Go deeper
Related guides
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
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