Free Guided Mental Wellness Lessons
Audio-guided breathing exercises, mindfulness meditations, grounding techniques, and sleep practices — each designed to help with anxiety, stress, and insomnia. Play directly in your browser or on the Mentis app.
A simple guided 4-4-4-4 breathing practice that slows your breath, relaxes your body, and helps regulate your nervous system in just three minutes.
A guided tense-and-release body awareness practice that helps you recognise physical stress, relax deeply, and build stronger emotional regulation.
A simple sensory grounding exercise that gently anchors you in the present moment by engaging sight, touch, hearing, smell, and taste.
Sit quietly and focus on your natural breath. Observe thoughts, emotions, and sensations without judgment, gently bringing attention back whenever your mind wanders.
A guided relaxation exercise that releases tension stored in the shoulders and jaw through gentle awareness, breathing, and progressive muscle relaxation.
The Cognitive Shuffle is a unique sleep technique where a series of unrelated, neutral words are spoken slowly to gently tire the brain and help you drift into restful sleep.