Gentle steps into stillness
Meditation and mindfulness practices for complete beginners that you can use sitting in a chair at home, during a lunch break, or in the few minutes before bed.
What would help most right now?
Calm your breath
Breathing practices for tense moments: before a difficult call, at your desk or whenever your shoulders start to creep up.
Breathing practicesReflect and journal
Gentle prompts that turn a few quiet minutes into a clearer view of your day.
Journal promptsPrefer to move first? A few stretches or a slow walk can make it easier to sit quietly afterward.
Explore Mindful MovementWritten for beginners, with the evidence in view
Every guide ends with something you can actually do. We explain practices in plain language, link to reputable research where it exists and are honest about where it does not.
Meditation can become a steadying part of your day, though it is not a cure for anything. Expect your mind to wander, and let the guides show you what to do when it does.
About Moving Into MeditationGuides to begin with
If you are not sure where to begin, pick whichever of these three matches what brought you here today.
Meditation
5 Simple Meditation Techniques for Beginners
Mindfulness, breath focus and other simple techniques to try first.
Breathe & Sleep
7 Mindful Breathing Exercises for Everyday Practice
Seven breathing exercises, each with step-by-step instructions you can follow at your desk or sitting at home.
Journaling
3 Simple Steps to Start a Self-Reflective Journaling Practice
How to begin reflective journaling with a notebook and a few spare minutes.