7 Days to Stillness: a free week of gentle meditation
One short practice each morning. No experience, cushion or perfect quiet required.
- Seven text-guided practices of 3 to 5 minutes
- One reflection prompt each day
- Written for complete beginners and busy mornings
- Free. Unsubscribe any time
Who it is for
7 Days to Stillness is for anyone who has wondered about meditation but never quite started, or who started and drifted away. If you have five minutes most mornings, you have enough time.
What it is not
It is not therapy, medical care or a quick fix. It is a gentle, structured way to try meditation for one week and find out which practices suit you.
What you receive
- A confirmation email first, so we know it is really you.
- Day 1 will arrive in your inbox about a day after you sign up. After that, the rest of the series will arrive in the morning, one practice at a time.
- After Day 7, you can choose whether you’d like to receive occasional letters from Moving Into Meditation. You can unsubscribe at any time.
What each day includes
Arrive
Arrive where you are. About 3 minutes.
Breath
Counting the breath. About 4 minutes.
Body
Noticing the body with kindness. About 4 minutes.
Tension
Letting tension soften. About 4 minutes.
Kindness
A kinder inner voice. About 4 minutes.
Gratitude
Three small good things. About 4 minutes.
Continue
How to keep going. About 5 minutes.
A taste of Day 1
Every practice is written so you can read it once and then do it with your eyes closed. Here is how Day 1 begins.
About Moving Into Meditation
Moving Into Meditation offers practical, beginner-friendly meditation guidance. Our guides are evidence-aware and written to our editorial standards. Meditation education, not medical care.
Questions
How much time does it take?
About 3 to 5 minutes a day, plus a minute to read the email.
Does it cost anything?
No. 7 Days to Stillness is free.
Is there audio?
The first version is text-guided, so you can practice anywhere without headphones. Audio may be added later.
Can I unsubscribe?
Yes, with one click from any email.
Is this medical or mental health treatment?
No. It is general education about meditation. If you are struggling, please speak with a health professional. In the US you can call or text 988.