Meditate

Sit, settle, and pay attention on purpose. Pick a style, then a length. A prompt comes about once a minute, with quiet in between.

Turn on Fewer words, here before you start or in Settings, to keep only the first, middle, and last prompts.

Start here

Breath attention

5 min

Start

Attention

One thing to come back to, or a wide field. When attention wanders, notice, and come back.

  • Breath attention

    Feel the breath moving, without counting it. When you notice you are thinking, come back to the breath.

  • Counting breaths

    A traditional practice: count each out-breath from one to ten, then begin again at one.

  • Open awareness

    Sounds, contact with the seat, and whatever the eyes are already on. There is nothing to count.

  • Sounds

    Let sounds come to you, near and far, and notice the quiet between them.

  • Noting

    A soft one-word label for whatever has your attention: hearing, thinking, feeling.

Body

Attention moves through the body, or rests in the feet as you walk.

  • Body scan

    Lying down or sitting back, attention moves slowly from the feet to the head.

  • Seated body scan

    Upright in a chair: the hands, the shoulders, and the face.

  • Walking, indoors

    A slow walk along a short lane in a room or a hallway, eyes open, feeling each step.

Kindness

Traditional practices of silently offering kind wishes. The words do not have to feel true.

  • Loving-kindness

    Silent kind wishes for yourself, someone you like, someone you hardly know, then everyone.

  • Kindness for a hard moment

    Stay with something mildly hard, name it plainly, and offer yourself a kind word. An attention practice, not therapy.

Unguided

No prompts after the first line. The timer keeps the time.

  • Silent timer

    One line, then quiet. With sound on, a bell marks the start and the end, and every five minutes on the longer sits.

Soundscapes

A quiet bed of sound for a silent sit. Guided sits can play one too: pick a background sound before you start.