rooted.

Calm and reflect

Guided Meditation for Cravings, Stress and Sleep

You don’t need an hour or a cushion. These short guided sessions use slow breathing and simple attention to help your body settle, so you can respond to a craving, a stressful moment or a racing mind instead of reacting to it.

Try it now

No sign-up needed. Nothing is saved.

1:00
Ready when you are

Find a comfortable position. The words change as you go, with a soft chime at each step.

How it works

  1. 1Pick a session: a one-minute reset, ride the craving (3 minutes), daily centring (5 minutes) or wind down for sleep (5 minutes).
  2. 2Get comfortable and press start. Follow the breathing circle: in as it grows, out as it shrinks.
  3. 3Read each short cue as it appears. A soft chime marks each new step, so you can close your eyes.
  4. 4When it ends, notice how you feel compared with when you started. In Rooted, your minutes are saved to your week.

Why it helps

  • Slow breathing with a longer out-breath is linked to a calmer heart rate and a less stressed body.
  • Mindfulness practice, including watching a craving without acting on it, has been studied as a way to reduce emotional and stress-related eating.
  • A short practice you actually do beats a long one you skip. One minute, repeated, builds the habit of pausing.

Questions

I can’t clear my mind. Am I doing it wrong?

No. The aim is not an empty mind. Noticing that your mind wandered and gently coming back is the practice itself.

When should I meditate?

Any time you can. Many people like the daily centring in the morning and the wind-down at bed time, and use the one-minute reset or craving session in the moment.

Is this a replacement for therapy or medical care?

No. It is a gentle self-care practice. If stress, low mood or eating feel out of control, please talk to a doctor or a qualified professional.

This tool is for education and encouragement, not medical advice. Talk to a qualified healthcare professional before changing your diet, activity or medication. If you are in crisis, call or text 988 (US and Canada) or your local emergency number.

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