Mindfulness, step by step
Start a calm, simple mindfulness practice
Plain guides on meditation, stress, breathing and daily habits, plus free timers and a checklist. General information, not therapy.
- 8 guides
- 5 topics
- 4 tools
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Meditation, stress, anxiety, breathing and daily practice.
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The guides most people need first. Swipe through.
5 minutes a dayFreeHow to Start Meditating: A Beginner's 5-Minute Guide
About 8 minutes to readFreeMindfulness vs Meditation: What's the Difference?
3 to 10 minutes a dayFreeCan Mindfulness Help With Stress? What Research Says
5 minutes a dayFreeBreathing Exercises for Anxiety: What Helps, What Doesn't
5 minutes a dayFreeWhat to Do When You Can't Focus While Meditating
3 to 10 minutes a dayFreeHow to Build a Daily Mindfulness Practice That Lasts
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The start-here page gives you a simple order to follow, with links to the most useful guides and tools.
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Daily PracticeHow to Take a Mindful Pause Between Everyday Tasks
Daily PracticeMindful Walking: A Flexible Five-Minute Practice
Meditation · FreeWhat to Do When You Can't Focus While Meditating
Meditation · FreeMindfulness vs Meditation: What's the Difference?
Daily Practice · FreeHow to Build a Daily Mindfulness Practice That Lasts
Breathing · FreeBreathing Exercises for Anxiety: What Helps, What Doesn't
Stress · FreeCan Mindfulness Help With Stress? What Research Says
Meditation · FreeHow to Start Meditating: A Beginner's 5-Minute Guide
Meditation · FreeWhat to Do When You Can't Focus While Meditating
Meditation · FreeMindfulness vs Meditation: What's the Difference?
Daily Practice · FreeHow to Build a Daily Mindfulness Practice That Lasts
Breathing · FreeBreathing Exercises for Anxiety: What Helps, What Doesn't
Stress · FreeCan Mindfulness Help With Stress? What Research Says
Meditation · FreeHow to Start Meditating: A Beginner's 5-Minute Guide
Tools you can use today
No sign-up. They work on the page.
Guided Breathing Timer: Paced, Box and 4-7-8 Style PatternsA free on-screen breathing timer with four gentle patterns and a 1 to 10 minute session. A relaxation exercise, not a treatment. Stop if you feel dizzy.Meditation Timer With Interval Bell and a Private Practice LogA free meditation timer with an optional interval bell, a visual flash cue and a simple practice log that stays in your browser. No sign-up needed.Daily Mindfulness Practice Checklist: Tick, Reset, PrintA tickable daily mindfulness checklist with small, realistic steps for morning, daytime and evening. It resets each day, saves in your browser and prints.Stress Journal Prompts: A Printable Reflection WorksheetA printable worksheet of gentle stress journal prompts: what happened, what you felt in your body, what helped and one small next step. Not a test.
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