If you're learning on your own, don’t worry — self-guided meditation is easy with the app. Here’s a simple step-by-step approach to get you started:
-
Settle In
Sit comfortably in a chair with a straight back. Rest your feet flat on the floor, and loosen any tight clothing. Close your eyes. Take a moment to reflect on why you want to meditate. Are you seeking more calm? Clarity? Inner peace? Based on your intention, you will choose the goal in the app. -
Relax Your Body
Let the back of your tongue soften. This may sound small, but it helps quiet your inner dialogue — that voice in your head — and encourages your entire body to relax. -
Breathe Slowly and Mindfully
Gently slow down your breathing. Deep, relaxed breaths help calm your nervous system and ease you into a restful state. Keep your focus on your breath. If your thoughts start to wander but gently bring your attention back to your breathing. -
Use Your Imagination
To encourage calm brainwave patterns (alpha waves), bring to mind a peaceful place in nature — a forest path, a quiet beach, a sunlit garden. Imagine yourself walking through this space. Engage all your senses:
→ What do you see, hear, smell, feel, even taste?
Let the scene become vivid and real in your mind. -
Deepen Into Stillness
Now, imagine sitting down in this beautiful place. Let yourself gently drift deeper inward, almost like you’re slowly sinking into a quiet, restful place inside yourself. This relaxed state is where deeper awareness begins to unfold. -
Return to Your Breath if Needed
If distracting thoughts start popping up again, don’t worry — just return to the focus on your breath or an affirmation. Repeating it helps settle the busy mind and brings you back into inner stillness. -
Gently End Your Practice
When you feel ready to end, notice how you feel. Is there a word, image, or feeling that describes your current state? Hold that for a moment, like a mental snapshot. Then gently open your eyes, wiggle your fingers and toes, and stretch to reawaken your body. This helps you bring the calm and clarity of your meditation back into daily life.