Sit
Short guided practices. One instruction at a time, in plain words. None of them ask you to picture anything.
Time
Eyes
Position
Good for
Arriving SampleThree minutes to land where you are. Good as a first try.3 min · sitting, any chair · eyes open or closedFive things SampleName what is around you, one sense at a time. For when it is all too much.4 min · anywhere · eyes openCounting to ten SampleCount your out-breaths up to ten, then start again. A job for a busy mind.8 min · sitting · eyes open or closedBody check SampleMove your attention slowly from your feet to your head. Lying down or sitting.10 min · lying down or sitting · eyes open or closedWalking slowly SampleWalk more slowly than usual and notice your feet. Indoors or out.10 min · walking · eyes openHands SampleTwo minutes with your own hands. Small enough for a hard day.2 min · anywhere · eyes open or closedNoting SampleGive whatever shows up a one-word name. Thinking, hearing, feeling.8 min · sitting · eyes open or closedKind wishes SampleFour plain sentences, said slowly. For yourself first, then someone else.6 min · sitting · eyes open or closedHeavy and slow SampleFor bed. Let your body get heavy and your out-breath get long.10 min · lying down · eyes closed
Nothing matches all of those. Try fewer.
Want no words at all? Use the timer.