Free · 33 practices · 319 minutes · no sign-up
Guided meditation and yoga nidra library
A free library of 33 original guided meditations, from a 3 minute reset to a 30 minute yoga nidra. Pick one, press start, and your browser reads it aloud slowly with quiet pauses, or shows the words on screen. There is a 7 day course for beginners, a sleep timer and optional rain or ocean sound.
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Course · 0 of 7 days
7 days of meditation basics
Day 1: Arrive with the breath · 5 min
33 practices · 319 minutes
How to use the meditation library
- Pick a practice. Filter by short, breath, body, kindness, awareness, walking or sleep and nidra. Each one shows its length and whether to sit, lie down or walk.
- Check the settings once. Voice reads the script aloud; text on screen shows one line at a time for as long as it would take to say it. Choose a voice, an optional background sound (rain, ocean, forest, pink or brown noise) and a sleep timer if you want it to stop by itself.
- Press start and close your eyes. Pause, resume or stop at any time. If you close the page midway, the library offers to resume from where you were.
- New to meditation? Start the 7 day course at the top. It suggests one short practice a day and remembers which days you have done.
Finished sessions go into a small practice log on this device, which the YogaPH practice app uses for your minutes and streaks.
What is in the library
There are 33 scripts, about 320 minutes in all, written for this site in plain, secular English:
- Body scans of 5, 10 and 20 minutes, plus a short practice resting attention in the hands. The body scan guide explains the method.
- Breath awareness of 5, 10 and 15 minutes, and counting breaths from one to ten.
- Loving-kindness of 5, 10 and 15 minutes, the longer one including a person you find difficult. Read more on loving-kindness meditation.
- Noting, sounds, open awareness and a mountain visualisation for when the breath alone feels dull.
- Walking meditation of 5 and 10 minutes, for a hallway or garden.
- Three minute resets, including one for after the commute and one for screen breaks, plus morning, midday and before and after yoga practice.
- Sleep wind-downs of 10, 15 and 20 minutes, and yoga nidra of 10, 20 and 30 minutes.
How the yoga nidra sessions are built
Each yoga nidra follows the standard order described in our yoga nidra guide: settling and listening to sounds, a short intention (sankalpa) in your own words, a rotation of attention through the body from the right hand thumb onwards, counting breaths backwards, pairs of opposite sensations such as heavy and light, then the intention again and a slow return. The 30 minute session adds warmth and coolness and a series of quiet images, some of them familiar from home, like a banca on white sand and rain on a tin roof.
How it compares with meditating on your own
Sitting with a plain timer works well once you know what to do. A guide helps in the early weeks, when it is hard to know whether you are doing it right, and on busy days when the mind needs more to hold on to. Unlike a recording, every script here is timed to its stated length, the pauses stay the same at any voice, and the sleep timer fades out rather than cutting off. If you prefer silence with a bell, use the meditation timer or the ambience and timer studio, and the step by step guide on how to meditate covers posture and focus.
Privacy and offline use
Everything runs in your browser. The scripts are part of the page, speech comes from your device’s own voices, and the background sounds are generated as you listen, so nothing is streamed and nothing you do is sent anywhere. Once the page has loaded, a session keeps working without a connection.
For evening practice, the page on yoga for sleep has gentle shapes to do before a sleep wind-down or yoga nidra.
Read a sample script: 3-minute reset
This is a three minute reset. You can do it sitting, standing, or anywhere you have a moment. (3 s pause)
Close your eyes, or lower your gaze. (3 s pause)
First, notice what is here right now. (3 s pause)
What thoughts are around? Busy, slow, scattered? (7 s pause)
What feelings? Notice them without needing to change them. (7 s pause)
What sensations in the body? Tight shoulders, a full stomach, tired eyes. (8 s pause)
Second, gather your attention onto the breath. (3 s pause)
Feel the breath at the belly. Breathing in, and out. (8 s pause)
Stay with one breath at a time. (13 s pause)
If the mind pulls away, come back to the next breath. (13 s pause)
Third, let your attention widen from the breath to the whole body. (4 s pause)
Feel the body as a whole, breathing, sitting or standing here. (13 s pause)
Notice your posture, your face, your hands. (8 s pause)
Take one more full breath in, and a slow breath out. (5 s pause)
Open your eyes, and carry this wider awareness into whatever comes next. (2 s pause)
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; Cleveland Clinic, Hyperventilation Symptoms, Causes & Treatment; PLoS One (Cramer et al., 2013), via PubMed Central, Adverse Events Associated with Yoga: A Systematic Review of Published Case Reports and Case Series; American Journal of Physiology (Elia et al., 2024), via PubMed Central, Effects of hyperventilation on repeated breath-holding while in a fasting state: do risks outweigh the benefits?. Last reviewed 2 October 2026.
What this tool draws on
Each guided session follows one of these practices.
Questions
Why does the meditation voice sound robotic on my phone?
The voice is your phone's own text-to-speech, not a recording, so it depends on the voices installed. Open Settings and pick another voice: on iPhone the enhanced English voices sound most natural, and on Android you can download Google voices. Or switch to text on screen and read at your own pace.
Can I fall asleep during yoga nidra?
Yes, and many people do, especially in the evening. Yoga nidra asks you to stay awake and listening, but drifting off is not a failure. For sleep, choose a sleep wind-down or yoga nidra script and set the sleep timer, so the voice and background sound stop on their own.
Do I have to do the 7 day course in order?
No. The course suggests the next day you have not done and remembers your progress on this device, but you can open any day at any time. If you miss a day, simply carry on where you left off. Each day is 5 or 10 minutes.
Is anything I play saved or sent to YogaPhilippines.com?
No. There is no account and no tracking of what you play. Your course progress, your voice choice and a simple log of finished sessions are saved only in this browser's storage, and clearing your browser data removes them.
What if meditation makes me feel worse?
Stop, open your eyes, and move or talk to someone. Meditation is not a treatment, and for some people, especially with trauma, depression or anxiety, closing the eyes and turning inward can bring up difficult feelings. Shorter practices with eyes open, like walking or listening to sounds, may suit you better, and a mental health professional can advise you.
Are the guided meditations on YogaPhilippines.com free?
Yes. The whole library of guided meditations and yoga nidra sessions is free, with no sign-up or subscription. Press start and your browser reads each one aloud with quiet pauses, or show the words on screen and read the script at your own pace. Nothing you play is sent to an account.
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