Free guided practices
Ten free guided practices, no account needed
Short guided audio for breathing, focus, sleep and reflection. Play any of these in your browser.
Before You Reply
A 90-second irritability tape. It creates a pause before sending the text, walking into the room, or continuing the argument.
Play free →Four Corners
A steady box-breathing practice for finding a little more space before the next thing.
Play free →One Small Start
A two-minute pre-task reset. The listener picks a task, reduces it to the first physical action, and commits to two minutes only.
Play free →Fast Heart, Solid Ground
An eyes-open grounding practice for physical activation using contact points and a visual orientation.
Play free →Rest Without Forcing Sleep
A wind-down practice for bedtime that removes the job of making sleep happen.
Play free →Between Meetings
A short reset between meetings that clears the residue of the previous conversation.
Play free →One Breath at a Time
A simple first breathing practice with no requirement to clear the mind.
Play free →Before a Difficult Conversation
A grounding practice before a difficult conversation that chooses an intention over rehearsal.
Play free →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.