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
Tools
Guided meditations
Breath, body, kindness and sleep sessions of 5 to 15 minutes, with gentle on-screen cues and optional spoken guidance.
Guided sessions
Choose a session
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Tips
- Pick a session that matches how much time you have.
- Turn on the voice if you would like to close your eyes.
- Find a quiet spot where you won’t be disturbed.
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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