Guided Meditation Timer
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Choose a technique, set your duration, and follow the animated breath guide.
Popular Meditation Techniques
Breath Awareness
The foundation of all meditation. Simply observe the natural rhythm of your breath without controlling it. Perfect for beginners.
Beginner4-7-8 Breathing
Inhale for 4 counts, hold for 7, exhale for 8. Activates the parasympathetic nervous system within 3–4 cycles.
Anxiety ReliefBox Breathing
4 counts in, hold 4, out 4, hold 4. Used by Navy SEALs and surgeons to achieve calm focus under extreme pressure.
Focus & CalmBody Scan
Systematically bring attention from your toes to the top of your head, releasing tension in each body part as you go.
Sleep & RelaxationLoving-Kindness (Metta)
Silently direct warm wishes toward yourself, then others. Shown to increase positive emotions and reduce self-criticism.
Emotional WellbeingMantra Meditation
Silently repeat a word or phrase (mantra) to anchor attention. Used in Transcendental Meditation and many spiritual traditions.
ConcentrationProven Benefits of Daily Meditation
Rewires Brain Structure
8 weeks of practice measurably thickens the prefrontal cortex and shrinks the amygdala (Harvard, 2011).
Reduces Anxiety 39%
Meta-analysis in JAMA Internal Medicine found a 39% reduction in anxiety symptoms with consistent practice.
Improves Sleep Quality
58% of regular meditators report falling asleep faster and waking less often during the night.
Lowers Blood Pressure
Effects comparable to first-line antihypertensive medication in multiple controlled studies.
Boosts Focus & Memory
Regular practice increases sustained attention capacity and improves working memory performance.
Completely Free
No app subscription, no class fees, no equipment needed. 10 minutes a day, anywhere.