Mantra-style meditation
A simple repeated word can serve as an attention anchor. This introductory practice uses a word you choose; it is not a substitute for instruction in a particular mantra tradition.
Read more about this approach
What will I do?
Return to a chosen word or phrase. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Choose your word
Pick a short neutral word such as “here”, or another word that feels comfortable. You can choose silent breath awareness instead.
Find your posture
Sit with support and let the breath remain natural. No special vocal technique is required.
Repeat quietly
Repeat your chosen word silently at an unhurried pace. There is no need to synchronise it perfectly with breathing.
Begin again
When you notice you have wandered, return to the word without criticism. You can pause the repetition whenever needed.
Let it soften
Allow the word to fade. Notice the support beneath you and the room around you.
