calm · 5 min
zürich calmness
use this when you need a moment of peace in the city
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 of peace in the city A guided session of about 5 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00find a comfortable seat, let your feet rest flat on the floor
- 0:05close your eyes gently, let your eyelids drop
- 0:15take a deep breath in, filling your lungs completely
- 0:30hold it for a moment, then exhale slowly
- 0:50with each breath, feel your body relax, just a little more
- 1:15focus on the rhythm of your breath, in and out
- 1:45let your thoughts pass like clouds in the sky
- 2:20if you hear a sound, like a car passing, notice it, then let it go
- 3:00picture yourself in a quiet place in Zürich, perhaps a park
- 3:45feel the grass beneath you, the sun on your skin
- 4:35listen to the distant hum of the city, but let it fade
- 5:30breathe in the calmness, breathe out any tension
- 6:30with each breath, you become more relaxed
- 7:35when you're ready, gently bring your awareness back to your body
- 8:45 Wiggle your fingers and toes, stretch your arms and legs
- 10:00open your eyes when you're ready, feeling refreshed and at peace
- 11:20take one more deep breath, and let it out slowly
- 12:45sit quietly for a moment, feeling the calmness inside you
- 14:15when you're ready, gently stand up
- 15:50carry this calmness with you into your day
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 Burnout: 5-minute body scan meditation, at the airport, Gratitude meditation for shame (5 min), at night or Softening meditation for feeling not good enough (5 min), after bad news.