Guides
Practical guides for a busy mind
How to do box breathing in two minutes
Box breathing is four equal counts: breathe in, hold, breathe out, hold. Here is a simple two-minute version, plus a free guided track to follow.
The physiological sigh: a one-minute breathing reset
A physiological sigh is a double inhale followed by a long exhale. Here's how to do it, and a free one-and-a-half-minute guided version.
How to pause before replying when you're irritated
A 90-second practice for the moment before you send the text, walk into the room, or keep arguing. Free to play in your browser.
How to calm down before a difficult conversation
Instead of rehearsing every line, ground yourself and choose one intention. A free four-minute guided practice walks you through it.
A short reset between back-to-back meetings
Clear the residue of the last conversation before the next one starts. A free four-minute guided reset you can do at your desk.
Can't stop thinking about tomorrow at bedtime?
Park tomorrow's to-do list somewhere it can wait, then wind down without forcing sleep. Two free guided practices for bedtime.
A grounding exercise for when your heart is racing
An eyes-open grounding practice that uses contact points and your surroundings to settle physical activation. Free to play in your browser.
How to start a task you've been putting off
Shrink the task to its first physical action and commit to two minutes. A free one-and-a-half-minute guided reset.
Short meditation for beginners: where to start
Start with one or two minutes of simple breathing, with no need to clear your mind. Free guided practices to begin with.
A meditation app without a subscription
3-2-1 Meditate has ten free practices and a one-time $9.99 unlock for the full library of 100+ practices. No subscription, no ads, no account.
Calm and Headspace alternatives with a one-time purchase
Looking for a simpler, cheaper alternative to subscription meditation apps? How 3-2-1 Meditate compares, including what it doesn't do.
3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.