A little room to breathe.
Let your shoulders settle. Follow the light around the rectangle, one gentle breath at a time.
A little forest, for your practice.
Natural birdsong and gentle forest ambience for your breathing and meditation practices.
Sound is off. Enjoy a quiet practice.
Use the video controls to adjust volume. Watch on YouTube ↗ if playback is unavailable. YouTube loads only when you turn this on and may show ads.
Let your breath lift you.
A standing meditation. Lift your arms with the inhale, let them float down with the exhale.
Stand at ease with feet hip-width apart, knees soft, and arms by your sides. Keep your spine upright and shoulders relaxed. Use a level, clear space near a wall or stable chair. Lift both arms straight forward and then overhead, alongside your ears, only as far as comfortable. Start with palms facing your thighs, gently turn them forward during the lift, and let them face each other overhead—never strain or lean back.
Stand at ease.
Arms resting by your sides.
Inhale 6s · Hold 2s · Exhale 8s · Hold 2s
6 breaths · 1:48, plus a moment to settle.
Choose a pace that feels easy. Breath holds are optional; skip them if uncomfortable. If you feel dizzy, unsteady, breathless, or have pain, stop, lower your arms, and sit down safely. If you have balance difficulties or a serious health condition, ask your clinician before this standing practice.
Settle into a comfortable seat.
Sit on a chair, the floor, or a bench. Keep your spine comfortably straight and your shoulders relaxed. Lower your chin just a little, without tucking it too far. Let your hands rest easily in your lap or on your knees.
Arrive here.
seconds. one full breath.
For most healthy adults, gentle breathing exercises are generally well tolerated. Keep every breath comfortable; never force a deep breath or a hold. Skip the holds or return to your natural breathing whenever you need.
If you have a known serious health condition, especially a heart or lung condition, consult your doctor before trying this breath-holding routine. Stop if you feel dizzy, short of breath, or uncomfortable. This is a relaxation practice, not medical treatment.
More on gentle breathing · NHS ↗Anapana. Meet the breath.
Let breathing find its own rhythm. Rest your attention where the air enters and leaves your nostrils.
Simply notice.
Sit comfortably with your back upright and your hands at rest. Close your eyes gently if comfortable, or keep a soft, lowered gaze.
No counted breaths or holds here. Let each breath be as it is.
Soft female narration, with long quiet spaces. AI-generated from our original guidance.
Start when you feel settled.
A few gentle pointers
Choose a chair, cushion, or bench that supports a comfortable seat. Keep your face and jaw relaxed. Notice the breath near the nostril openings, without following it through your body or trying to change its depth or speed.
When thoughts take your attention, notice that kindly and come back to the next natural breath. Each return is part of the practice. You can turn off the forest sounds for a quieter space.
If you feel uncomfortable, open your eyes, look around, and pause. You can finish whenever you need.
An original introductory practice informed by Anapana teachings. Watch the reference guide ↗
Sucha Wellness Yoga Nidra.
Lie down, let yourself be supported, and follow a gentle journey through the body. Nothing to achieve. Nowhere to hurry.
Let the ground hold you.
Rest on a mat or bed, with a small pillow if helpful. Let your arms settle beside you. Keep a blanket nearby, and adjust your position whenever you need.
Stay gently aware as the body rests. It is okay if attention drifts or you fall asleep.
Settle in before you begin.
Make yourself comfortable
Choose a quiet, safe place where you can lie down undisturbed. A cushion beneath the knees may help. If lying on your back is uncomfortable, rest on your side or recline with support. Close your eyes only if comfortable; a soft gaze is welcome too.
Follow the voice without trying to create any particular sensation. Move, open your eyes, or stop whenever you need. Use this while resting, never while driving or doing something that needs your attention.
The practice pauses if you leave this tab. Keep the page open and your device awake for uninterrupted guidance. You may turn off forest sounds for silence between the spoken prompts.