Meditate

Meditate is a quiet corner of FinClamp: a timer to sit with, and short guided meditations that talk you through each step. Nothing is scored and nothing needs an account.

The timer runs for as long as you choose, from two minutes to thirty, with a bell at the start and the end and, if you like, every minute or every five. Underneath it plays a soft sound of your choice: rain, ocean waves, a forest stream, wind, singing bowls, a warm drone or brown noise. Every one of them is made in your browser as it plays, from noise and tones, so nothing is downloaded and it works offline.

The guided meditations are spoken step by step in your browser’s own voice, with the words on screen too and a picture to follow: a circle that grows as you breathe in and shrinks as you breathe out, a light that moves slowly down the body, or a warm glow. There are quick resets of two minutes, breathing patterns (box breathing and 4-7-8), mindfulness of the breath and the body, the 5-4-3-2-1 senses, kindness and gratitude, a morning start, a pause before focused work, and a wind-down for sleep.

Your calm time is kept on this device only. Meditation here is a pause, not a treatment: if something is troubling you, talk to someone you trust or to a professional.

Guided meditations

• Two-minute reset (2 min): Two long sighs, loose shoulders and slow breaths: a reset between things.
• Breath awareness (5 min): Rest your attention on the breath, and come back each time it wanders.
• Box breathing (3 min): In for four, hold for four, out for four, hold for four: a steady square.
• 4-7-8 breathing (2 min): In for four, hold for seven, out for eight: a long, slow out-breath.
• Body scan (3 min): Move your attention slowly from your feet to the top of your head.
• 5-4-3-2-1 grounding (3 min): Five things you see, four you feel, three you hear, two you smell, one you taste.
• Loving-kindness (3 min): Kind wishes for yourself, someone you love, someone you hardly know, and everyone.
• Three good things (3 min): Bring to mind three good things from today, and stay with each one.
• Morning start (2 min): Bright breaths, a stretch and one intention for the day.
• Before you focus (2 min): Three minutes to clear your head before study or work.
• Wind down for sleep (5 min): Slow breaths, a soft body and a long count down, lying in bed.

Getting started

• Two minutes a day is a good start; a little every day tends to suit people better than a long sit once a week
• Sit comfortably with your back tall, or lie down for the sleep session
• Use headphones for the sounds if there is noise around you
• When your mind wanders, notice it and come back: that is the practice, not a mistake

Related

• Two-minute reset
• Breath awareness
• Box breathing
• 4-7-8 breathing
• Body scan
• 5-4-3-2-1 grounding
• Loving-kindness
• Three good things
• Morning start
• Before you focus
• Wind down for sleep
• Calm lessons
• Relax

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