Guided meditations for real moments

Short, step-by-step practices for mornings, stress spikes, and slower evenings. Each one is based on a validated clinical technique and runs entirely in your browser — no account, no audio files.

4 to 12 minutes each

100% private

Evidence-based

Find your moment. Use Breathing for stress spikes. Use Grounding for scattered or anxious mornings. Use Sleep practices before bed.

Pick a duration that fits. Practices range from 4 to 12 minutes. Start short. A brief daily practice beats a long one done rarely.

Return regularly. The benefit of these techniques builds with repetition. A few sessions a week is more effective than intensity.

Grounding 5 min

5-Minute Morning Grounding

Sensory orientation and breath pacing to anchor the start of your day. Uses the 5-4-3-2-1 technique and one stated intention.

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Grounding 6 min

5-4-3-2-1 Grounding

A sensory anchoring practice that interrupts anxiety and dissociation by bringing attention fully into the present moment.

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Breathing 4 min

Box Breathing Reset

A structured 4-4-4-4 breathing pattern for acute stress. Counts every second for you across 4 complete cycles.

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Breathing 5 min

4-7-8 Breathing

A slowing breath pattern for high-stress moments and pre-sleep use. The extended exhale activates the vagus nerve.

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Sleep 10 min

Evening Body Scan

A progressive attention scan from feet to head that helps release held tension and prepare the body for rest.

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Sleep 12 min

Sleep Wind-Down

Progressive muscle relaxation from feet to face, followed by slow breath pacing to signal the body that sleep is near.

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What makes a practice evidence-based?

The practices here come from validated clinical frameworks, not general wellness advice. Each technique has been studied in peer-reviewed research and is used in clinical settings.

MBSR (Mindfulness-Based Stress Reduction), developed by Jon Kabat-Zinn at the University of Massachusetts in 1979, underpins the body scan and sensory grounding protocols.

DBT (Dialectical Behavior Therapy), developed by Marsha Linehan, introduced the 5-4-3-2-1 sensory grounding technique as a core distress tolerance skill. It is widely used in trauma-informed care and anxiety treatment.

CBT-I (Cognitive Behavioral Therapy for Insomnia) is the first-line treatment for insomnia recommended by the American College of Physicians. Progressive muscle relaxation and wind-down routines are standard components of the CBT-I protocol.

You do not have to clear your mind to benefit from these practices. The practice is noticing and returning, not achieving emptiness.

FAQ

Common questions

How to choose a practice, what the clinical basis means, and how often to return.

Do these practices require meditation experience?

No. Each practice is written as a step-by-step guide. You follow the instructions as they appear. No prior meditation background is needed.

What is the difference between grounding, breathing, and sleep practices?

Grounding practices anchor you in the present moment using sensory input. They are useful for anxiety, dissociation, and scattered mornings. Breathing practices regulate your nervous system through structured breath pacing, which works well for acute stress. Sleep practices use progressive muscle relaxation and slow breathing to lower arousal before bed.

Is my data saved or shared?

No. All practices run entirely in your browser. Nothing is sent to a server, saved in cookies, or shared with third parties. Your session disappears when you close the page.

How often should I use these practices?

Regularity matters more than duration. A 5-minute practice done daily produces more benefit than a 30-minute session done twice a month. Pick the practice that fits the moment you are in and return to it consistently.

What clinical evidence supports these practices?

Each practice is based on a validated intervention. Body scanning and sensory grounding come from MBSR (Kabat-Zinn, 1990). The 5-4-3-2-1 technique is a core DBT skill (Linehan, 1993). Box breathing is supported by HRV research on paced respiration (Russo et al., 2017). Progressive muscle relaxation was developed by Jacobson (1938) and is widely used in CBT-I. Citations are listed on each practice page.