MEDITATION

A quiet moment with words and breath

Try a short audio practice or an evening breathing guide. You choose when to start, pause, or stop.

AVAILABLE CONTENT

Choose a practice

Audio and breathing guidance begin only after you press a button. Existing spoken audio is labelled with its recording language.

Morning self-care

Morning AffirmationJapanese recording

A short audio practice for gently bringing attention to your breathing and words before a new day begins.

Length
About 3 minutes

The spoken recording is in Japanese. The page language does not change the recording language.

Press the native play button to listen. Stop if the audio feels uncomfortable.

Evening self-care

4-7-8 BreathingEight guided cycles

A gentle guide with background music: inhale for 4 seconds, hold for 7, and exhale for 8 across 8 cycles.

Length
About 2 minutes 49 seconds (8 cycles)

Inhale for 4 seconds, hold for 7, and exhale for 8 across 8 cycles. Stop immediately if you feel dizzy, short of breath, or uncomfortable.

How to practice 4-7-8 breathing

  1. Inhale (4 seconds): Breathe in gently through your nose.
  2. Hold (7 seconds): Hold only within a comfortable range.
  3. Exhale (8 seconds): Breathe out slowly and return to natural breathing.

Holding your breath is optional. If you feel dizzy, short of breath, or uncomfortable, return to natural breathing and stop.

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