Practice
A Few Minutes of Practice, Right Now
Morning · about 3 minutes
Leave yesterday. Meet today.
Four small steps: arrive, chant, sit, and set one kind intention. Turn your sound on for the bell.
1 of 4 · Arrive
Breathe in…
Three slow breaths. Notice how you are arriving this morning. Nothing to fix.
2 of 4 · Homage
Namo tassa bhagavato arahato sammāsambuddhassa
Homage to him, the Blessed One, the Worthy One, the fully awakened Buddha.
Chant it softly or silently, three times. Say it like this: nah-moh tas-sah pah-kah-wah-toh ah-rah-hah-toh sahm-mah-sahm-poot-tas-sah.
3 of 4 · Sit
1:00
Rest with the breath. When your mind runs ahead to the day, come back. Each return is the practice.
4 of 4 · One kind intention
Choose one for today
Kept only on this device, in My practice. Never sent.
Complete
You began anew.
Come back tonight for the evening practice: three good moments, then rest.
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Evening · about 3 minutes
Notice what was beautiful today.
Four small steps: settle, find three good moments, thank one person, and rest.
1 of 4 · Settle
Breathe in…
Three slow breaths, a little longer on the way out. Let the day loosen its grip.
2 of 4 · Three good moments
What was good today, even slightly?
Kept only on this device, in My practice. Never sent.
3 of 4 · One person
Thank someone in your heart
Bring to mind one person who helped you, today or long ago. Silently thank them. The early teachings call a grateful person one of the two people who are rare in the world.
4 of 4 · Rest
May I rest well. May everyone who helped me today be well.
ANEW's words; use your own if you prefer. Then let the day go.
Complete
Life is beautiful. You noticed it.
Come back tomorrow morning. A new card is waiting.
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Breathe · 1 minute
One minute to come back.
For a stressful moment: six slow breaths, the out-breath a little longer than the in-breath.
Breathe with the circle
Breathe in…
In as the circle grows, out as it softens. Nothing else to do.
Complete
You came back.
One minute, whenever you need it. For a longer practice, try the 3-minute morning or evening practice above.
Come back whenever the day gets loud.
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Kindness · about 3 minutes
Wish yourself well, then others.
A short loving-kindness practice: three breaths, then simple wishes for yourself, someone you love, and everyone.
1 of 4 · Settle
Breathe in…
Three slow breaths. Let your face and shoulders soften.
2 of 4 · Yourself
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
Say each line slowly, silently. If it feels strange, that is all right; the wish is enough.
3 of 4 · Someone you love
Picture their face
May you be happy. May you be well.
May you be safe. May you be peaceful and at ease.
4 of 4 · Everyone
Sabbasattā bhavantu sukhitattā.
"May all beings be happy!"
From the Metta Sutta (Snp 1.8). The phrases above are a modern teaching aid.
Complete
Kindness, sent.
Carry one wish into your day: silently wish someone well in a line, on a call, in traffic.
Come back tonight to notice what was good.
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Sleep · about 5 minutes
Let the day go.
Lie down if you can. Slow breaths, a gentle body scan, one kind wish. Turn your screen brightness down.
1 of 4 · Slow breaths
Breathe in…
Let each out-breath be longer than the in-breath.
2 of 4 · Body scan
2:00
Feel your feet. Let them be heavy.
3 of 4 · Put the day down
Whatever is unfinished can wait for the morning.
Notice one good moment from today, even a small one. Rest there for a breath.
4 of 4 · A kind wish
May I rest well. May everyone I love rest well. May all beings be at peace.
ANEW's words; use your own if you prefer.
Goodnight
Rest well.
Put your phone away now. Tomorrow is a fresh start.
Questions people ask
Is this guided Buddhist practice free?
Yes. All five practices are free in your browser, with no sign-up and nothing to install.
How long does each practice take?
Breathe takes 1 minute, Morning, Evening and Kindness about 3 minutes, and Sleep about 5 minutes. You can skip any step.
Do I need to be Buddhist to use it?
No. The practices are built on early Buddhist teachings, but anyone can use them. Each chant comes with its English meaning and its source.
Can I practice without sound?
Yes. Every step can be read on screen; the bell is optional and can be turned off.