Short 4-minute guided meditations
Sometimes you only have a few minutes. These eleven short guided meditations are built for those moments: when everything moves too fast, after an argument, before a challenge, after hearing bad news, when motivation is missing or when you feel watched or judged. Others are simply there to help you relax very quickly, revisit a happy memory, practise gratitude for specific things or find a small refuge of your own.
Each session lasts three to four minutes and is suitable for beginners, with no experience needed. They are easy to slip into a coffee break, a commute or the moment just before a meeting. Keep a few favourites close at hand: once downloaded, they work without a connection, wherever you happen to be.
The sessions
Your Instant Refuge
4 min · beginnerA small place of your own, real or imagined, where worries can wait for a few breaths.
A Happy Memory Through Three Senses
4 min · beginnerBring back a happy memory through sight, sound and feeling, until it warms the present moment.
Precise Gratitude
3 min · beginnerChoose one precise thing you sincerely appreciate, and give it your full attention.
When Everything Moves Too Fast
4 min · beginnerWhen everything moves too fast: eyes open, one object, the ground, and the breath finding its place again.
Relax Very Quickly
3 min · beginnerFrom forehead to feet, release the body area by area in a few minutes.
Calming Down After an Argument
3 min · beginnerAfter an argument: loosen what tightened, return to your surroundings, and look at the scene from a little distance.
Finding Your Confidence Before a Challenge
4 min · beginnerBefore a challenge, separate what depends on you from what does not, and recall a gesture you already got right.
After Receiving Bad News
4 min · beginnerAfter bad news: come back to what is true right now, here, rather than to what might happen.
When You Feel Like Giving Up
3 min · beginnerWhen the urge to give up rises: tell the tiredness of the moment apart from the decision, before choosing.
When You Lack Motivation
3 min · beginnerForget the whole project, find the reason that matters, and keep only the first concrete step.
When You Feel Watched or Judged
4 min · beginnerFeeling watched or judged: see what you truly know of others’ thoughts, and what you only imagine.
Practice for free
Every session is in the MeditaDream app: free, no subscription, no ads, no account, and it works offline.
✦ Discover the appRead more
More themes
- Sleep sounds: rain, waves, flutes and soft drones
- Gratitude journal: notice the good, one line at a time
Other categories
Frequently asked questions
Can a 4-minute meditation really make a difference?
A few minutes is enough to pause, notice your breath and step back from what is happening. These sessions are not meant to replace a longer practice, but they give you a simple way to reset in the middle of a busy day.
When is the best time to use them?
Whenever you need a short pause: between two tasks, before a meeting or a difficult conversation, on public transport, or at the end of the day. Several sessions are named after a specific situation, so you can choose the one that fits the moment.
Do I need to be experienced?
No. All eleven sessions are designed for beginners and guide you step by step. You can keep your eyes open for some of them, which makes them easy to use almost anywhere.