Mindspa
Mindspa
Guided meditation, breathing, binaural beats, soothing sounds, and sleep stories — curated for relaxation, sleep, and focus.
Breathing Meditation
Breathing
Anchor attention on the natural rhythm of your breath.
Box Breathing
Breathing
Calm your nervous system with a steady 4-4-4-4 breath pattern.
4-7-8 Relaxing Breath
Breathing
A quick downshift to ease tension and prepare for rest.
Breath, Sound, Body
Meditation
Move attention through breath, ambient sound, and body sensations.
Complete Meditation Instructions
Meditation
A thorough introduction to mindfulness practice from beginning to end.
Loving Kindness Meditation
Meditation
Cultivate warmth and goodwill toward yourself and others.
Working with Difficulties
Meditation
Meet hard emotions with steady, compassionate awareness.
Body & Sound Meditation
Meditation
A short anchoring practice using body and ambient sound.
5-4-3-2-1 Grounding
Meditation
Anchor yourself in the present using your senses.
Evening Unwind
Meditation
Transition from work mode into restful presence.
Short Body Scan
Body Scan
Sweep awareness from head to toe to release stored tension.
Progressive Body Scan
Body Scan
Release tension head-to-toe with a guided awareness sweep.
Body Scan for Sleep
Sleep
A long, slow body scan designed to drift you into sleep.
Drift to Sleep
Sleep
A slow-paced visualization to help you fall asleep.
Focus Flow
Focus
A short reset to recover attention before deep work.
Morning Clarity
Focus
Set an intention and arrive in your day with focus.
Binaural Beat Generator
Binaural
Live-generated binaural beats across delta, theta, alpha, beta, and gamma bands. Headphones required.
Binaural Ambient · Relaxation
Binaural
Curated binaural-style ambient pads from Pixabay (royalty-free).
OpenBinaural Beats · Focus
Binaural
Pixabay's binaural focus collection — beta-band tracks for deep work.
OpenWhite / Brown Noise
Soothing Sounds
Steady noise floors for focus, sleep, or tinnitus relief.
OpenProgressive Muscle Relaxation
Relaxation
Tense-and-release each muscle group, top to bottom.
Reframing Negative Thoughts (CBT)
Reframing
Therapy in a Nutshell — a clear walkthrough of cognitive reframing.
OpenCognitive Distortions Explained
Reframing
Dr. Tracey Marks on the 10 most common thought traps.
OpenHow to Use a Thought Record
Reframing
Step-by-step CBT thought record to challenge automatic thoughts.
OpenTry Rapid Reframe (built-in)
Reframing
Skip the video — use Lifespan's interactive reframing tool.
OpenSleep Meditation Music
Sleep Stories
Jason Stephenson — guided sleep meditations and music.
OpenSoft-Spoken Sleep Stories
Sleep Stories
Lauren Ostrowski Fenton — calm bedtime stories for adults.
OpenBedtime Stories for Adults
Sleep Stories
Jess Shepherd — slow-narrated stories to fall asleep to.
OpenGuided Visualizations for Sleep
Sleep Stories
The Honest Guys — long-running guided visualizations.
OpenGentle Whispering ASMR
ASMR
Maria — soft-spoken whispers, personal attention, classic triggers.
Open