A seven-day routine can help you explore different ways to pay attention. Pick a comfortable time each day and keep the sessions short enough to fit your life. If you miss a day, continue whenever you are ready.
Your first week
- Day 1: Settle into a supported position and notice one sound around you.
- Day 2: Listen to a short guided session and follow only the prompts that feel comfortable.
- Day 3: Notice where your body meets a chair, cushion, or floor.
- Day 4: Try attending to natural breathing without changing its rhythm.
- Day 5: When attention moves, gently return to a sound or your point of contact.
- Day 6: Try a session at a different time of day and notice your preference.
- Day 7: Revisit the practice you preferred and decide whether you would like to continue.
Use a guided journey
If you prefer a structured series, Moodscape offers multi-day guided journeys. Days unlock in sequence as you complete the previous day, and individual sessions may be free or Premium.
In Moodscape, open Explore to browse sessions. Availability varies by session, and Premium sessions are identified in the app. Open Moodscape.
Source and care
This guide is for general education. Meditation experiences vary, and you can pause or stop a practice at any time. See the NCCIH overview of meditation and mindfulness for more information about research and safety. Moodscape is not a substitute for professional care.
If you are just starting, see our beginner meditation guide.