How to start a guided meditation

Start with a comfortable place

You do not need a special posture or a completely quiet room. Sit in a way you can maintain comfortably, and keep your eyes open if that suits you. Choose a time when you can stop without needing to finish another task.

Choose how much guidance you want

Open the free guided meditation tool and choose a theme, five minutes or more, and a guidance level. More guidance gives you more spoken prompts. Balanced guidance leaves longer quiet intervals, while More quiet uses fewer prompts. The introduction comes before your chosen practice time.

Make the sound comfortable

Open Voice and background to adjust the voice or turn it off. Background sounds are separate: choose a soundscape and start it only when you want one. You can keep the voice clear and the background very low, or listen to guidance on its own.

Let attention return gently

If your attention wanders, you can notice it and return to the next prompt. There is no need to keep the mind empty. Pause, move back ten seconds or skip to the next prompt when that is useful. The session script is available as text.

Keep what suits you

Save a session to replay its same prompts and pauses, or choose a new one next time. Saved practice stays in this browser. Meditation is a wellbeing practice and does not replace professional care. Stop if a practice makes you uncomfortable.