Guided mindfulness practice timer
A gentle timer with step-by-step guidance for three beginner practices: breath awareness, a body scan and mindful walking. Nothing you enter is saved.
- Sit comfortably; let your eyes close or rest your gaze on the floor.
- Notice where you feel the breath most clearly: nostrils, chest or belly.
- Let the breath move naturally — there’s no need to control it.
- When your mind wanders, silently note “thinking” and return to the next breath.
- When the bell sounds, open your eyes and notice how you feel.
Breath awareness
5:00
How it works
- Practices and suggested lengths follow our beginners guide: breath awareness for three to five minutes, a body scan of about five, mindful walking for about ten.
- An optional soft bell marks the start and end, so you don’t need to watch the clock.
How to read it
Mind wandering is expected — noticing it and returning is the practice. Mindfulness is a practice, not a treatment, and doesn’t replace professional care. If you live with a mental health condition, talk with a licensed professional first; in a crisis in the US, call or text 988.
The full explanation is in our guide: Mindfulness Meditation for Beginners: Simple Practices to Try.