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
Sleep mode
A guided wind-down for bedtime: spoken cues, slow breathing and a body scan, then calm sounds that fade out as you fall asleep.
How to use it
A few simple tips
- Get into bed and dim your screen before you start.
- Let the voice guide you; there is nothing you need to do.
- If sleep is a long-term problem, talk to a doctor.
About 10 minutes of guidance: settle, slow breathing and a body scan. Then the sounds carry on and fade out. Put your phone face down and listen.
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.
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