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
Meditation timer
Choose how long to sit, add an optional interval bell and press start. A soft bell marks the beginning and the end.
How to use it
A few simple tips
- Sit comfortably, with your back upright but not stiff.
- Start with 2 to 5 minutes. Short and daily beats long and rare.
- When the mind wanders, notice it and gently come back to the breath.
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
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.
Keep exploring
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