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mindfulness · 7 min

Clarity Meditation

Use this when you need to clear your mind before bed

0:005:00

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 when you need to clear your mind before bed A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Find a comfortable seat, close your eyes.
  2. 0:01Take a deep breath in, hold it for a count of four.
  3. 0:03Exhale slowly, releasing any tension.
  4. 0:06Now, bring your attention to your breath.
  5. 0:10Feel each inhale and exhale, smooth and steady.
  6. 0:15As you breathe in, imagine lightness filling your body.
  7. 0:21As you breathe out, let go of any thoughts.
  8. 0:28Focus on the rhythm of your breath.
  9. 0:36If a thought arises, gently acknowledge it and let it pass.
  10. 0:45Picture a calm, clear stream in your mind's eye.
  11. 0:55Observe the water flow, smooth and unobstructed.
  12. 1:06Let your thoughts become like leaves on the water's surface.
  13. 1:18Watch them float away as you continue to breathe deeply.
  14. 1:31Feel your body relax with each breath.
  15. 1:45Your mind will naturally become quieter.
  16. 2:00With each inhale, draw in peace.
  17. 2:16With each exhale, release any stress.
  18. 2:33Stay with this practice for a few more minutes.
  19. 2:51When you're ready, gently bring your awareness back to your body.
  20. 3:10 Wiggle your fingers and toes, take a moment to sit quietly.
  21. 3:30When you're ready, slowly open your eyes.
  22. 3:51Take a moment to feel the weight of your body on the seat.
  23. 4:13Notice the sounds around you, the quiet of the room.
  24. 4:36Thank yourself for this time of stillness and clarity.

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 Softening for gratitude: 15 minutes, before you talk, 5-minute softening meditation for brain fog, on a rest day or 15-minute guided self-compassion practice for gratitude — on a train journey.