Seven days of meditation, a different style each day
30 min Calm
A different form of meditation every day for a week. Discover which style brings you calm, focus, and inner space.
Meditating is not a trick but a practice, and every day of it feels different. This week you sample seven different forms, so you can discover which one suits you. From following your breath to scanning your body, from walking in silence to practising kindness: each style opens a different door to calm.
All you need is a quiet spot and a few minutes a day. Let your thoughts come and go without getting caught up in them, and gently bring your attention back each time. At the end of the week you look back: how do you feel, what has changed in your stress and focus? That is how you find the meditation you want to keep doing.
Day 1: breathing meditation. Sit comfortably, close your eyes, and focus on your breath. Let thoughts come and go.
Day 2: body scan. Move your attention from your toes to your head and let tension melt away with each exhale.
Day 3: walking meditation. Walk slowly back and forth and focus on the sensations in your feet. If your thoughts wander, gently return.
Day 4: loving kindness. Wish someone you care about happiness, then extend that to yourself, a neutral person, and someone you find difficult.
Days 5 and 6: mindfulness and concentration. Focus on the present moment without judgement, then choose a fixed point such as your breath or a mantra to keep returning your attention to.
Day 7: reflect on your week. How do you feel? What has changed in your stress, focus, and wellbeing? Think about how you want to keep meditation going.
Related playbooks
Take ten minutes to meditate
A moment of complete stillness, right in the middle of your day. A short, effective ten-minute meditation to quiet your mind.
One quiet minute here
Sixty seconds, exactly where you are standing. No app, no breathing technique, just this place.
Thoughts in a row
A walk that sorts your head. One question per stretch, answers spoken out loud or written on the phone.
Build the habit of drinking water throughout the day
Small habits that keep you effortlessly hydrated, from a glass by your bed to water-rich snacks.
Better Sleep with Simple Evening Habits
A few simple evening habits that noticeably improve your night's rest. Fall asleep more peacefully, sleep more deeply, wake up with more energy.
A foot bath with magnesium salt as an evening ritual
Tonight, draw a warm foot bath with magnesium salt and take twenty minutes for yourself to unwind.
Escape the city for a day of pure nature
Swap the hustle for a lush nature reserve. Hiking, breathing, and a meditation at sunset will leave you fully recharged.
Seven days to two litres of water a day
Build the habit of drinking two litres of water a day in one week. Start small, build up slowly.
by PlayTryBe team