Guided library
Guided Meditation Library
Short, in-the-moment practices drawn from three evidence-based modalities — cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and acceptance and commitment therapy (ACT). Pick one based on what your body needs right now, and run it on your own before or after a chat.
Educational reading. Not a substitute for professional care.
6 guided exercises
CBT
5 min
Box Breathing (4-4-4-4)
A paced four-count breath cycle — inhale, hold, exhale, hold. Gives your nervous system a rhythm to lock onto during spikes of anxiety.
Technique: Breathing
DBT
3 min
4-7-8 Calming Breath
Inhale for four, hold for seven, exhale for eight. The long exhale is the active ingredient — it tilts the body toward rest-and-digest in a few cycles.
Technique: Breathing
CBT
5 min
Grounding: 5-4-3-2-1
Name five things you see, four you feel, three you hear, two you smell, one you taste. Pulls attention out of anxious projection and into the present moment.
Technique: Grounding
ACT
7 min
Gentle Body Scan
Sweep attention slowly from the crown of your head to your toes, noticing sensation without trying to change it. Builds the muscle of staying with what is here.
Technique: Body scan
DBT
10 min
Progressive Muscle Relaxation
Tense each muscle group for five seconds, then release for fifteen to twenty. The release phase registers as a clear physical contrast that the body can settle into.
Technique: Progressive muscle relaxation
ACT
6 min
Safe Place Visualization
Picture a real or imagined place where you feel completely safe, and explore it slowly through every sense. A portable anchor you can return to when overwhelm rises.
Technique: Grounding