The everyday pause
Explore present-moment awareness through contact, sound, breathing and thoughts. There is no need to decide whether a moment is a good or bad meditation.
Read more about this approach
What will I do?
Feel contact, hear the room and return to the present moment. 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
Settle
Find a comfortable position. Notice the points where your body meets the chair, cushion or floor.
Notice sound
Let nearby and distant sounds come into awareness. You do not need to identify or follow each one.
Feel the breath
Notice one or two natural breaths. Let breathing be a familiar place to return.
Make room
Notice thoughts and feelings as experiences passing through attention. If this feels uncomfortable, open your eyes and orient to the room.
Continue gently
Let the practice end without rushing. Notice one detail of the space before returning to your day.
