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.

Each lesson on this page is grounded in clinical evidence. Box breathing is backed by research showing measurable activation of the vagus nerve and cortisol reduction within five minutes. The 5-4-3-2-1 grounding technique comes from Dialectical Behaviour Therapy (DBT) and trauma-informed care protocols. Progressive Muscle Relaxation has a century of clinical research behind it, dating to physician Edmund Jacobson's original work in the 1920s. The Cognitive Shuffle is based on published research by neuroscientist Luc Beaulieu-Prévost on reducing sleep onset latency in anxious sleepers. These are not generic relaxation content — each is a specific, evidence-based practice with a defined mechanism of action and a body of research demonstrating real-world effectiveness.

You do not need to complete all the lessons or follow a fixed programme. Use these as standalone tools whenever they fit your situation: box breathing when anxiety spikes during your day, the 5-4-3-2-1 grounding technique when panic or overwhelm hits suddenly, progressive muscle relaxation at the end of a tense afternoon, and the Cognitive Shuffle when racing thoughts are preventing sleep. The Mentis app integrates these activities into a personalised daily plan built around your specific mental health goals, so each practice is recommended at the right moment for maximum effect rather than left to guesswork.

Breathing ⏱ 3 min anxietystress

Box Breathing for Anxiety Relief

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.

Mindfulness ⏱ 4 min stressanxiety

Progressive Muscle Relaxation for Stress

A guided tense-and-release body awareness practice that helps you recognise physical stress, relax deeply, and build stronger emotional regulation.

Mindfulness ⏱ 2 min anxietypanic

5-4-3-2-1 Grounding Technique for Anxiety

A simple sensory grounding exercise that gently anchors you in the present moment by engaging sight, touch, hearing, smell, and taste.

Mindfulness ⏱ 5 min stressanxiety

Guided Mindfulness Meditation for Stress

Sit quietly and focus on your natural breath. Observe thoughts, emotions, and sensations without judgment, gently bringing attention back whenever your mind wanders.

Mindfulness ⏱ 5 min stressrelaxation

Shoulder Drop & Jaw Unclench — Stress Relief

A guided relaxation exercise that releases tension stored in the shoulders and jaw through gentle awareness, breathing, and progressive muscle relaxation.

Sleep ⏱ 15 min sleepinsomnia

Cognitive Shuffle — Fall Asleep with Anxiety

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.