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Guided meditation: 13 minutes of mindfulness

Mindfulness meditation means paying attention, without judgement, to the present moment: your breath, your body's sensations, the thoughts passing by. This session guides each step by voice.

Duration13 minLevelBeginnerEquipmentNone
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Free, no account, on iPhone without the App Store.

Benefits

  • Helps reduce stress and anxiety
  • Improves focus and attention
  • Teaches you to step back from your thoughts

Who is it for?

For everyone, including people who have never meditated.

Steps

  1. Settle in, close your eyes: 1 min
  2. Notice your breathing: 4 min
  3. Body scan: 4 min
  4. Let your thoughts pass by: 3 min
  5. Come back gently: 1 min

Tips

  • Meditate at a set time, even for a few minutes a day
  • When your mind wanders, gently bring it back to the breath: that is the exercise
  • Sitting or lying down, what matters is being comfortable

References

  1. Goyal M. et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368. doi.org/10.1001/jamainternmed.2013.13018
  2. Kabat-Zinn J. (1990). Full Catastrophe Living. Delacorte Press.

In the same family

Coherent breathing: 6 breaths a minute for 5 minutes5 min4-7-8 breathing: in for 4 s, hold for 7 s, out for 8 s2 min 30Breathing inspired by the Wim Hof method10 min 45
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.