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Meditation guides

Guided meditation, sleep and stress guides: practical how-tos, techniques and answers, with AI Meditation for every day.

Meditation guides1-minute meditation: short scripts for 1 and 2 minutesA 1-minute meditation script, the STOP technique, a 2-minute meditation for mornings, anxious moments and bedtime, and how to time a minute with sound.September 25, 2026 · 7 min read Meditation guides10-minute meditation: a guided script for stress and busy daysA 10-minute guided meditation script for stress and busy days, versions for sleep and lying down, and how to set a session to exactly ten minutes.September 25, 2026 · 7 min read Meditation guides20-minute meditation: a guided script to do lying downA 20-minute guided meditation to do lying down, in the style of yoga nidra, plus versions for sleep and mornings and how to time a session to 20 minutes.September 25, 2026 · 8 min read Meditation guides5-minute meditation: a short script you can do anywhereA 5-minute meditation you can do anywhere: a minute-by-minute script, versions for stress, mornings and bedtime, and how to time it to the minute.September 25, 2026 · 7 min read Meditation guidesAI meditation: what it is, how it works and where its limits areWhat AI meditation is, how an AI-written meditation is made from a short check-in, what it does well, where its limits are, and how it is labeled as AI.September 25, 2026 · 7 min read Meditation guidesA bedtime routine for adults: a simple 60-minute planA simple bedtime routine for adults: a 60-minute wind-down plan, a checklist to copy, relaxing ideas, 3 questions to close the day, and what to leave out.September 25, 2026 · 7 min read Meditation guidesBody scan meditation: a script you can read, record or followA body scan meditation script to read or record, with 5, 10 and 20 minute versions, a bedtime body scan for sleep, where it comes from and what it can do.September 25, 2026 · 9 min read Meditation guidesHow to release tension in your bodyWhere stress hides in your body, a 5-minute routine to release tension with muscle relaxation and breath, a 1-minute desk version, and when to see a doctor.September 25, 2026 · 7 min read Meditation guidesBreathing exercises for stress and anxiety4 breathing exercises for stress and anxiety: a 2-minute reset, a 5-minute daily practice, a desk version and one for anxious nights, plus when to get help.September 25, 2026 · 7 min read Meditation guidesBreathing techniques: an overview of 8 methodsAn overview of 8 breathing techniques, from belly breathing and a longer exhale to box, 4-7-8 and cyclic sighing, with what each is for and what studies show.September 25, 2026 · 10 min read Meditation guidesWhat is brown noise? The sound, the science, and what it does for sleepWhat brown noise is physically, why it's named after Brownian motion, how the app makes it, the little research that exists, and how to use it for sleep.September 25, 2026 · 9 min read Meditation guidesCan't sleep because of racing thoughts? How to quiet your mind at nightMind racing at night? Try a 4-minute wind-down script, worry time and the 20-minute rule, and learn what to do when you still can't switch off.September 25, 2026 · 9 min read Meditation guidesCan't sleep? What to do right nowCan't sleep? A calm 5-step plan for right now, what to check when you're tired but wide awake, what not to do in bed, and when to talk to a doctor.September 25, 2026 · 7 min read Meditation guidesHoliday stress: staying calm at ChristmasWhy the holidays feel so stressful, what a 2023 survey found, practical tips for money, family and too much to do, and a 3-minute pause for busy days.September 25, 2026 · 7 min read Meditation guidesDaily meditation: a short practice for every dayStart a daily meditation that lasts: why 5 minutes at the same time beats rare long sessions, a script for today, and how the app's daily AI meditation works.September 25, 2026 · 6 min read Meditation guidesMeditation for relaxation: a deep relaxation practiceA 15-minute meditation for deep relaxation, from breath to heaviness, warmth and stillness, with versions for stress, sleep and focus, and its honest limits.September 25, 2026 · 7 min read Meditation guidesDo sleep stories actually work? What the evidence shows, and what it doesn'tDo sleep stories work for adults? What the research does and doesn't show, why a calm story may help a busy mind, when it backfires, and how to use one well.September 25, 2026 · 8 min read Meditation guidesFeeling overwhelmed: what to do right nowFeeling overwhelmed by life or work? A 3-minute sequence to steady yourself, a way to sort what's on your plate, words for hard moments and when to get help.September 25, 2026 · 7 min read Meditation guidesFight or flight: how to calm the stress responseWhat the fight or flight response is, what happens in your body, and how to calm it: a 5-step plan with a longer exhale, orienting and movement, and its limits.September 25, 2026 · 7 min read Meditation guidesGratitude journal: 30 prompts and how to startHow to keep a gratitude journal that doesn't feel forced: 30 gratitude journal prompts for adults, a printable template, and what the research actually shows.September 25, 2026 · 6 min read Meditation guidesGratitude meditation: a 5-minute scriptA 5-minute gratitude meditation script to read or record, with a version for sleep and one for the morning, plus what gratitude practice can and can't do.September 25, 2026 · 6 min read Meditation guidesGrounding techniques: 12 ways to come back to the presentGrounding techniques for stressful and anxious moments: 12 body, sense and mind exercises beyond 5-4-3-2-1, a 3-minute sequence and a list to save.September 25, 2026 · 7 min read Meditation guidesWhat is guided meditation?What guided meditation is, how a session is built, the main kinds, when it suits you better than silent practice, and a short guided script to try right now.September 25, 2026 · 6 min read Meditation guidesGuided visualization for sleep: a script you can read aloudA complete guided visualization for sleep you can read aloud or record, plus how guided imagery works, how to use it in bed and what the research says.September 25, 2026 · 8 min read Meditation guidesHow to calm down fast: a 2-minute plan for stressful momentsHow to calm down fast when stress, anger or nerves take over: a 2-minute plan, a short script, and what to do before an interview or in an anxious moment.September 25, 2026 · 7 min read Meditation guidesHow to fall back asleep after waking up in the nightWoke up at 3am? How to fall back asleep: what to do in the first minutes, a 3-minute script, what helps after a nightmare, and when to see a doctor.September 25, 2026 · 8 min read Meditation guidesHow to meditate for beginnersHow to meditate for beginners at home: 6 simple steps, a 5-minute script for today, how long and how often to practice, and the most common beginner mistakes.September 25, 2026 · 7 min read Meditation guidesHow to relax before bedHow to relax before bed when you're stressed or wound up: a 10-minute wind-down script, 6 techniques for body and mind, and what the research shows.September 25, 2026 · 8 min read Meditation guidesHow to relax: 10 ways to unwind body and mindHow to relax when you can't switch off: 10 ways for body and mind, from a longer exhale to muscle relaxation, and how to relax your jaw and your nervous system.September 25, 2026 · 8 min read Meditation guidesHow to sleep better: 12 habits that helpHow to sleep better at night, naturally: 12 habits from the NHS and IQWiG, what to eat and drink, sleep during perimenopause, and when to see a doctor.September 25, 2026 · 9 min read Meditation guidesHow to stay asleep through the nightFall asleep but can't stay asleep? What normal night waking looks like, 9 habits for calmer nights, what to do when you wake, and when to see a doctor.September 25, 2026 · 8 min read Meditation guidesHow to be calm: staying calm under pressure and in everyday lifeHow to be calm under pressure and in everyday life: a short daily practice, pauses through the day, a plan for tense moments and how to check anxious thoughts.September 25, 2026 · 7 min read Meditation guidesHow to stop overthinkingHow to stop overthinking: tell problem-solving from rumination, a 10-minute reset, worry time, a meditation for overthinking, and when to get help.September 25, 2026 · 8 min read Meditation guidesHow to switch off (when your mind won't)How to switch off your mind after work or before sleep: 10 ways that help, a 5-minute switch-off routine, why your head keeps going, and when to get help.September 25, 2026 · 7 min read Meditation guidesHow to quiet your inner criticHow to quiet your inner critic: what it is, common examples, 5 steps to answer it kindly, the difference to an inner coach and a worksheet to copy.September 25, 2026 · 7 min read Meditation guidesHow to find inner peaceWhat inner peace means, 7 small practices to find it, a 5-minute meditation for inner peace you can do lying down, and what meditation can and can't do.September 25, 2026 · 7 min read Meditation guidesHow to calm your nerves before a job interviewHow to calm your nerves before a job interview: what to settle the day before, a 2-minute routine for the waiting room, and what to do if you go blank.September 25, 2026 · 7 min read Meditation guidesHow to let go (and a letting go meditation)How to let go of thoughts, worries and old hurt: what letting go really means, 5 steps, a 10-minute letting go meditation script and how to make it longer.September 25, 2026 · 8 min read Meditation guidesMeditation at work: a 3-minute practice for your deskMeditation at work without a cushion or a quiet room: a 3-minute desk script, when to fit it in, what research says about the benefits, and guided options.September 25, 2026 · 7 min read Meditation guidesMeditation FAQ: answers to common questionsShort, sourced answers to common meditation questions for beginners: how long, sitting or lying down, eyes open or closed, thoughts, falling asleep and safety.September 25, 2026 · 6 min read Meditation guidesMeditation for stress: a guided practiceA 7-minute meditation for stress you can read or record, shorter versions for work and bedtime, and what research says about meditation for stress and anxiety.September 25, 2026 · 7 min read Meditation guidesHow to build a meditation habit that sticksBuild a meditation habit that lasts: how long it really takes, a 6-step plan, a printable habit tracker, and streaks that don't punish you for missing a day.September 25, 2026 · 7 min read Meditation guidesCan you meditate lying down?Yes, you can meditate lying down. When it works best, lying vs sitting, how to stay awake, meditating in bed before sleep, and a 5-minute lying-down body scan.September 25, 2026 · 6 min read Meditation guidesThe military sleep method: does it work?The military sleep method in 5 steps, where the 2-minute claim comes from, what research exists (very little), and a gentler way to practice it.September 25, 2026 · 9 min read Meditation guidesMindfulness in daily life: 12 small momentsHow to be more mindful in daily life: 12 small moments to practice, from the first sip to brushing your teeth, how to make it stick and a checklist to copy.September 25, 2026 · 6 min read Meditation guidesMood check-in: questions to ask yourself every dayA one-minute daily mood check-in: questions to ask yourself, a weather chart for adults, a template to copy, and how the app turns it into a meditation.September 25, 2026 · 6 min read Meditation guidesMood journal: how to track your moodKeep a mood journal in two minutes a day: a printable template, 12 mood journal prompts, format ideas and how to spot patterns without reading too much in.September 25, 2026 · 5 min read Meditation guidesNature meditation: techniques, a script and guided journeysNature meditation outdoors or in your imagination: 6 techniques, a 5-minute nature meditation script, what the research shows and guided journeys to try.September 25, 2026 · 7 min read Meditation guidesPersonalized meditation: how it worksHow a personalized meditation is made: the mood check-in, what to say, how the AI writes the script, how long it is, and what it can and can't know about you.September 25, 2026 · 5 min read Meditation guidesWhat is pink noise? The sound, the science, and the sleep studiesWhat pink noise is physically, how a pink noise generator works, what the deep sleep studies really tested, and what pink noise played all night does.September 25, 2026 · 10 min read Meditation guidesHow to calm nerves before a presentationHow to calm your nerves before a presentation or speech: a 3-minute routine for just before you go on, what to do the day before, and what helps on stage.September 25, 2026 · 7 min read Meditation guidesProgressive muscle relaxation: a full script and how it worksA full progressive muscle relaxation script with 14 muscle groups, a short version, a gentler version for sleep, how PMR works and what the research says.September 25, 2026 · 8 min read Meditation guidesRelaxation techniques: 8 methods and how to choose oneEight relaxation techniques compared: what you do, how long each takes, which fits stress, anxious moments, sleep or anger, and what the evidence says.September 25, 2026 · 9 min read Meditation guidesSelf-compassion meditation: a 10-minute scriptA 10-minute self-compassion meditation script to read or record, a 3-minute version, a version for bedtime and tips for when kind words feel strange.September 25, 2026 · 7 min read Meditation guidesSelf-compassion: what it means and how to practice itWhat self-compassion means, its three parts, how it differs from self-esteem, 6 everyday exercises, a worksheet to copy and what the research shows.September 25, 2026 · 9 min read Meditation guidesSleep hygiene: a checklist, and what the experts actually agree onWhat sleep hygiene means, a checklist you can copy, where AASM, NHS and the Sleep Foundation disagree on the numbers, and what it can't fix on its own.September 25, 2026 · 9 min read Meditation guidesSleep meditation: how to meditate in bed before sleepWhat a sleep meditation is, how to do one in bed with a 10-minute script, which kind fits which night, and what the research says, limits included.September 25, 2026 · 9 min read Meditation guidesSleep stories for adults: how they work and a story to read tonightWhat makes a good sleep story for adults, a calm bedtime story to read or record, how to listen in bed, which voice to pick and what research can't say yet.September 25, 2026 · 7 min read Meditation guidesHow to sleep when you're stressed: an evening plan that works with your bodyStressed and can't sleep? An evening plan, a 3-minute downshift for a tense body, what studies found about to-do lists, and help for work, exam or money stress.September 25, 2026 · 10 min read Meditation guidesStress relief techniques: what helps in the moment, every day and in the long runStress relief techniques for the moment, the day and the long run: quick breathing and grounding, daily habits, work tips, mistakes and when to get help.September 25, 2026 · 8 min read Meditation guidesToo many thoughts during meditation? What to doCan't stop thinking during meditation? Why you don't have to, how to notice, name and let thoughts pass, what to do with work thoughts, and a 3-minute practice.September 25, 2026 · 6 min read Meditation guidesTired but can't sleep: why it happens and what helpsTired but can't sleep? Why being exhausted and being ready to sleep are different, three common patterns, what to do tonight and when to talk to a doctor.September 25, 2026 · 8 min read Meditation guidesTypes of meditation: which one fits you?The main types of meditation in 7 groups, from body scan and breath to mantra, compassion and movement, with names, examples and a quick chooser.September 25, 2026 · 8 min read Meditation guidesVisualization meditation: a guided imagery script for calmWhat visualization meditation (guided imagery) is, a daytime script to read aloud, a calm place for anxious moments, tips for beginners and the research.September 25, 2026 · 8 min read Meditation guidesWhat is meditation? A plain explanationWhat meditation is in plain words, how to do it, what it should feel like, what it's good for according to research, and a 3-minute first practice.September 25, 2026 · 7 min read Meditation guidesWhat is mindfulness?What mindfulness is in plain words, how it differs from meditation, how to practice it in 3 minutes, what MBSR is and what psychology research says.September 25, 2026 · 8 min read Meditation guidesWhat is stress? How it works in your bodyWhat stress is, what happens in your body when you're stressed, short-term versus long-term stress, common signs and causes, and when to talk to a doctor.September 25, 2026 · 7 min read Meditation guidesWhat is white noise, and does it help you sleep?What white noise is physically, how it masks sudden sounds, what the white noise studies on sleep found and missed, and how loud is safe to play it at night.September 25, 2026 · 9 min read Meditation guidesWhite noise vs pink noise vs brown noise: the difference, and which one for sleepWhite, pink and brown noise explained: how they differ, how they sound, what studies say about sleep and focus, and how loud is safe to play them.September 25, 2026 · 11 min read Meditation guidesHow to deal with stress at workHow to deal with stress at work: signs to watch for, a 90-second desk reset, 8 changes that help, how to end the workday, and when to talk to a doctor.September 25, 2026 · 8 min read Meditation guidesYoga nidra and NSDR: what they are and a script for sleepWhat yoga nidra and NSDR are, the stages of a practice, a yoga nidra script for sleep, the honest state of the research, and whether it's safe.September 25, 2026 · 10 min read Meditation guidesYoga nidra vs meditation: what's the difference?Yoga nidra vs meditation compared: posture, goal, structure and research, how it differs from guided and Transcendental Meditation, plus a 6-minute script.September 25, 2026 · 8 min read

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