Guided meditations, in 3, 5 or 10 minutes
Each session is a short series of timed cues you read on screen, then close your eyes until the next one. No recordings, no music: just a few plain sentences and a bell.
Free here, with the timer
In the app with Daily Dharma Plus · previews here
- Attention · 3, 5, 10 minPoints of Contact: a grounding meditationRest attention on where the body meets the seat and floor, on its weight, and on the breath moving it.
- Attention · 3, 5, 10 minBody Scan: a guided meditation from feet to headMove attention slowly through the body from the feet to the head, noticing contact, warmth and tension as they are.
- Kindness · 3, 5, 10 minOrdinary Thanks: a gratitude meditationCall to mind, one at a time, a few ordinary things and people that supported you today, and rest with each briefly.
- Kindness · 3, 5, 10 minKind Intention: a loving-kindness meditationSilently offer short phrases of goodwill to yourself, a friend, someone neutral, and then more widely.
- Attention · Kindness · 3, 5, 10 minSetting It Down: a letting-go meditationNotice something the mind is holding, feel where it sits in the body, and practise setting it down for one breath at a time.
- Speech · Kindness · 3, 5, 10 minSimply Listening: a sound meditationRest attention on sounds as they arrive and pass, then on the act of listening itself, and carry that openness toward your next conversation.
- Attention · 3, 5, 10 minNoticing Distraction: a meditation for a wandering mindLearn to catch the moment the mind has wandered, name it lightly, and return.
- Speech · 3, 5, 10 minPause Before Replying: a meditation for difficult conversationsSettle, recall a conversation, notice the pull to react, and rehearse one slow breath before an imagined reply.
- Attention · Kindness · 3, 5, 10 minEvening Settling: an end-of-day meditationAn end-of-day sit: let the day's activity settle, note one thing that went well and one to let go of, soften the body, rest in the breath.
- Attention · 3, 5, 10 minSlow Walking: walking meditation instructionsWalk slowly along a short path, feeling each foot land, the weight shift, and the turn at the end.
How these sessions work
The cues are written, not recorded. Each appears at a set moment, for example half a minute in, then a minute and a half in. Read it, rest with it, and wait for the next. In the app, and in the timer here, you can have your device read the cues aloud in its own voice.
They are original practice instructions, not scripture. Where a session is close to a particular discourse, its page links to the full text.