Guided Sessions
Short sessions read aloud by your browser's own voice, with quiet pauses. Stop whenever you like. A finished session of 2 minutes or more counts as calm practice.
Focused attention on the breath
about 5 min
About 5 minutes of resting attention on the breath and kindly returning each time the mind wanders.
Body scan
about 8 min
About 8 minutes of slowly moving attention from your feet to your head, noticing without forcing relaxation.
Loving-kindness
about 6 min
About 6 minutes of quietly repeating kind wishes for yourself, a friend, a neutral person and everyone, and you can skip anyone who feels hard today.
Progressive muscle relaxation
about 10 min
About 10 minutes of gently tensing and releasing muscle groups from your hands to your feet, never to the point of pain.
Open monitoring
about 6 min
About 6 minutes of noticing sounds, sensations and thoughts as they come and go, labelling them lightly.
Fixed gaze (trataka)
about 4 min
About 4 minutes of softly gazing at a small plain mark at eye level, not a flame or a light, then resting your eyes.