Your place of return
A moment of quiet.
Read three simple invitations, then spend two minutes noticing the present moment. Silent and free. No recording or membership required.
See how the quiet practice worksQuiet, in your own time
A little guidance, then room to simply be.
This is a silent, self-guided two-minute practice—not a recording. Read the three invitations below before you begin. You can choose just one to notice during the practice. There is no sequence to keep up with and no need to watch the clock.
Learn · Before you begin
What do I do for two minutes?
Feel your support
Notice where your body meets the chair, floor, or bed.
Let your breath move naturally
There is no need to slow it down, deepen it, or hold it.
Notice what is here
Notice a sound or a sensation. When your attention wanders, gently return to what you notice.
When you press Begin, sit, stand, or rest comfortably. Keep your eyes open or close them. After two minutes, a closing reflection appears here; there is no alarm or chime.
Prefer a longer or customizable practice?
The Companion timer opens at five minutes. Choose your duration and any available soundscape; some options require a membership. This two-minute practice stays separate.This practice adds no voice, music, or chime. If other Companion media is playing, use its player to pause it. You can finish at any time.
When you feel ready
Stay a little longer, or carry on.
One quiet moment is enough. These familiar places remain open when you want to return.
All free paths above remain open without an account. The Companion's member navigation can lead to sign-in; paid or reader-protected content requires qualifying access.
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