Arriving
Settle in before a session, or take a minute.
Free. No sign-up. English and Hindi.
A room full of calm, one record at a time.
Fifty-seven free practices. Find a little room in your day.
57 records to explore
No records found. Try a different word, or one of these six picks.
Before you press play
Headphones help. Listen when you are not driving.
These practices sit beside care. They do not replace it.
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Come back to
Breathe
Start here if you are not sure.
The long out-breath
Slow, paced breathing with a longer breath out.
Square breathing
A quick reset: in, hold, out, hold. Holds are optional.
Commute reset
A train or bus ride, used to settle. Eyes stay open.
Waking up
A slow start before the phone.
Walking practice
Eyes open: feet, pace, sounds. Watch the road.
Steady
For the hard minutes.
Five senses
Come back to the room through what you can see, hear, touch, smell and taste.
Riding the wave
For when fear arrives suddenly and the body goes into alarm.
Surfing an urge
For urges to drink, use, scroll, binge or act on impulse.
Butterfly hug
Slow left-right taps on your own arms with a calm image. For settling, not for hard memories.
Before a difficult conversation
Steady the body, name what matters, decide what you will not do.
When anger rises
Buy time while the first wave passes.
Worry on paper
List the worries, sort them, pick one next step.
Before an exam or interview
Feet, one long out-breath, re-read the question.
After an argument
The hour after. Cool down first, decide later.
Between study blocks
A short break from the desk, before you begin again.
In a crowd
Steady yourself in public, eyes open, quiet.
In the waiting room
For the minutes before an appointment or a result.
After a mistake
At work or at home. The fact, the feeling, the next step.
Soften
For when you are being hard on yourself.
Hand on heart
Warmth and a steadying touch when you feel raw.
Tense and let go
Work through the body, tightening and releasing.
The kind, steady voice
Meet a hurting part of yourself with a calm, caring one.
Body scan
Head to feet, noticing without changing anything.
Full progressive muscle relaxation
Sixteen muscle groups, tightened a little and released. The long form of Tense and let go.
Sitting with sadness
Let a feeling be there without fixing it.
After a hard day
Put the day down on purpose.
Goodwill
Plain words of goodwill for yourself and others.
Living with pain
Breathing around pain and softening what tightens around it. Not a replacement for care.
Eating slowly
One meal, or part of one, with full attention.
A minute before you respond
For a parent at the end of a long day, child in the room.
Feeling alone
For an evening when the loneliness is loud.
Breathing together
An adult and a child, breathing side by side.
The morning after a slip
You said you would not, and you did. Start again without the lecture.
After a loss
For grief, early or old. Nothing to fix.
Shaking it out
Thirty seconds of shaking, then stillness. For a body full of charge.
The younger you
A kind word to the person you were at twelve.
Focus
For starting, stopping and the space between.
The first five minutes
For the task you keep putting off. Start small, start now.
Too many things
When the list is loud. Choose one, let the rest wait.
Coming off the screen
A landing after hours on the phone or a game.
Before the week begins
Sunday evening. Look at the week once, then put it down.
Restless
When the body will not sit still. Move first, then settle.
Rest
For the end of the day.
A safe place
Build a place in your mind where you can rest.
Leaves on a stream
Watch thoughts float by instead of getting pulled in.
Winding down for sleep
A slow body scan for bed. It ends quietly, with no wake-up.
Non-sleep deep rest
Deep rest while awake. Lie down, let attention move through the body, and come back clear.
Three good things
A short look back over the day, before sleep.
The four a.m. mind
Awake in the dark, thoughts running. For bed; no wake-up at the end.
Replaying the day
When the day runs on a loop at night. For bed; no wake-up at the end.
One minute
When there is no time for anything else.
Three breaths
One long breath out, three times.
Feet on the floor
Weight, floor, chair, room.
Unclench
Jaw, tongue, shoulders, hands.
Before you reply
A minute between a hard message and the answer.
Half-way through the day
A reset for the afternoon.
Longer out
In for three, out for six, six times.
Back to the page
Eyes up, one breath, back to what you were doing.
Three sounds
Name three sounds, then one more breath.
Cold water
Cold water on the wrists and face, slowly.
All fifty-seven
Breathe
01 Arriving, 4 min
Settle in before a session, or take a minute.
02 The long out-breath, 7 min
Slow, paced breathing with a longer breath out.
04 Square breathing, 5 min
A quick reset: in, hold, out, hold. Holds are optional.
35 Commute reset, 5 min
A train or bus ride, used to settle. Eyes stay open.
20 Waking up, 5 min
A slow start before the phone.
23 Walking practice, 6 min
Eyes open: feet, pace, sounds. Watch the road.
Steady
03 Five senses, 7 min
Come back to the room through what you can see, hear, touch, smell and taste.
05 Riding the wave, 8 min
For when fear arrives suddenly and the body goes into alarm.
06 Surfing an urge, 10 min
For urges to drink, use, scroll, binge or act on impulse.
15 Butterfly hug, 7 min
Slow left-right taps on your own arms with a calm image. For settling, not for hard memories.
18 Before a difficult conversation, 7 min
Steady the body, name what matters, decide what you will not do.
19 When anger rises, 8 min
Buy time while the first wave passes.
24 Worry on paper, 7 min
List the worries, sort them, pick one next step.
29 Before an exam or interview, 7 min
Feet, one long out-breath, re-read the question.
32 After an argument, 7 min
The hour after. Cool down first, decide later.
28 Between study blocks, 6 min
A short break from the desk, before you begin again.
41 In a crowd, 5 min
Steady yourself in public, eyes open, quiet.
42 In the waiting room, 4 min
For the minutes before an appointment or a result.
43 After a mistake, 7 min
At work or at home. The fact, the feeling, the next step.
Soften
07 Hand on heart, 6 min
Warmth and a steadying touch when you feel raw.
08 Tense and let go, 14 min
Work through the body, tightening and releasing.
10 The kind, steady voice, 10 min
Meet a hurting part of yourself with a calm, caring one.
14 Body scan, 11 min
Head to feet, noticing without changing anything.
16 Full progressive muscle relaxation, 21 min
Sixteen muscle groups, tightened a little and released. The long form of Tense and let go.
17 Sitting with sadness, 8 min
Let a feeling be there without fixing it.
21 After a hard day, 7 min
Put the day down on purpose.
22 Goodwill, 9 min
Plain words of goodwill for yourself and others.
25 Living with pain, 9 min
Breathing around pain and softening what tightens around it. Not a replacement for care.
27 Eating slowly, 6 min
One meal, or part of one, with full attention.
31 A minute before you respond, 4 min
For a parent at the end of a long day, child in the room.
33 Feeling alone, 8 min
For an evening when the loneliness is loud.
34 Breathing together, 5 min
An adult and a child, breathing side by side.
44 The morning after a slip, 7 min
You said you would not, and you did. Start again without the lecture.
45 After a loss, 9 min
For grief, early or old. Nothing to fix.
46 Shaking it out, 4 min
Thirty seconds of shaking, then stillness. For a body full of charge.
48 The younger you, 9 min
A kind word to the person you were at twelve.
Focus
36 The first five minutes, 6 min
For the task you keep putting off. Start small, start now.
37 Too many things, 5 min
When the list is loud. Choose one, let the rest wait.
38 Coming off the screen, 6 min
A landing after hours on the phone or a game.
39 Before the week begins, 6 min
Sunday evening. Look at the week once, then put it down.
40 Restless, 5 min
When the body will not sit still. Move first, then settle.
Rest
09 A safe place, 11 min
Build a place in your mind where you can rest.
11 Leaves on a stream, 9 min
Watch thoughts float by instead of getting pulled in.
12 Winding down for sleep, 18 min
A slow body scan for bed. It ends quietly, with no wake-up.
13 Non-sleep deep rest, 17 min
Deep rest while awake. Lie down, let attention move through the body, and come back clear.
26 Three good things, 5 min
A short look back over the day, before sleep.
30 The four a.m. mind, 8 min
Awake in the dark, thoughts running. For bed; no wake-up at the end.
47 Replaying the day, 8 min
When the day runs on a loop at night. For bed; no wake-up at the end.
One minute
m1 Three breaths, under 2 min
One long breath out, three times.
m2 Feet on the floor, under 2 min
Weight, floor, chair, room.
m3 Unclench, under 2 min
Jaw, tongue, shoulders, hands.
m4 Before you reply, under 2 min
A minute between a hard message and the answer.
m5 Half-way through the day, under 2 min
A reset for the afternoon.
m6 Longer out, under 2 min
In for three, out for six, six times.
m7 Back to the page, under 2 min
Eyes up, one breath, back to what you were doing.
m8 Three sounds, under 2 min
Name three sounds, then one more breath.
m9 Cold water, under 2 min
Cold water on the wrists and face, slowly.
Can I download them?
Yes. Choose a voice, then use Download in the player.
Are these treatment?
No. They are practices to use alongside care.
Which voice should I choose?
Try either voice in your language. The words are the same.
Written by the Weave team, read with ElevenLabs library voices.
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