mindfulness · 15 min
beginner's calm 10-minute meditation
use this to settle in for a peaceful night's rest
Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.
A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.
About this practice
use this to settle in for a peaceful night's rest A guided session of about 15 minutes, suited to beginners. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00find a comfortable seat
- 0:01close your eyes gently
- 0:03take a deep breath in, hold it for a count of four
- 0:06exhale slowly, releasing tension
- 0:10let your shoulders drop about an inch
- 0:15rest your hands on your lap or knees
- 0:21breathe in... breathe out...
- 0:28focus on the rhythm of your breath
- 0:36let your thoughts pass like clouds
- 0:45if you feel a muscle tense, release it
- 0:55picture a warm, comforting blanket around you
- 1:06with each breath, you're sinking deeper into relaxation
- 1:18now, bring to mind a quiet place you love
- 1:31what can you hear? Feel? See?
- 1:45let yourself be there, in this place of peace
- 2:00when you're ready, bring your attention back to your breath
- 2:16inhale... feel your chest rise...
- 2:33exhale... feel your chest fall...
- 2:51with each breath, you're more relaxed
- 3:10when you're ready, wiggle your fingers and toes
- 3:30take a deep breath in...
- 3:51and exhale, slowly, deeply
- 4:13open your eyes when you're ready
- 4:36take a moment to feel the calmness with you
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try 10-minute noting meditation for test anxiety, 5-minute guided grounding practice for tired eyes or 20-minute gratitude meditation for health anxiety, after bad news.