SoftlyStillStart now

mindfulness · 10 min

deep breaths, gentle stillness

use this when you need a moment to breathe and reset

0:009:48

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 a moment to breathe and reset A guided session of about 10 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Find a comfortable seat. Sit or lie down.
  2. 0:08Close your eyes gently.
  3. 0:18Place your hands on your belly, just below your ribs.
  4. 0:30Inhale slowly through your nose. Feel your belly rise.
  5. 0:44Exhale through your mouth, releasing any tension.
  6. 1:00Let your breath be natural, not forced.
  7. 1:18With each inhale, imagine a wave of calm flowing over you.
  8. 1:38With each exhale, let go of any stress or worry.
  9. 2:00Focus on the sensation of your breath entering and leaving your body.
  10. 2:24If your mind wanders, gently bring your attention back to your breath.
  11. 2:50Keep breathing deeply and slowly.
  12. 3:18Feel the weight of your body on the chair or bed.
  13. 3:48Notice the rhythm of your heartbeat.
  14. 4:20Let your muscles relax, one by one.
  15. 4:54With each breath, you are becoming more relaxed.
  16. 5:30Imagine a warm, comforting blanket wrapping around you.
  17. 6:08Feel the safety and peace of this moment.
  18. 6:48If you're ready, slowly open your eyes.
  19. 7:30 Wiggle your fingers and toes, and take a moment to feel refreshed.
  20. 8:14Thank yourself for this time of stillness.
  21. 9:00Gently return to your day, carrying this calm 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 Gratitude meditation for being present (5 min), after a long day, Breathing meditation for public speaking fear (20 min), after bad news or Deep work: 3-minute breathing meditation, at the end of the workday.