Unsettled to steady · Any time

Steady Ground

An even breath with no holds, a short five-syllable mantra and a grounded sit.

00:00Ready

Sit comfortably before you begin.

12 minutes00:00 left

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The sequence

3 steps, 12 minutes

  1. Sama Vritti

    Equal inhale and exhale, four and four. Shorten the count if four feels long.

    Read the breath guide →
    5 min
  2. Panchakshara japa

    Repeat the five syllables softly, one repetition per breath.

    Read the mantra →
    4 min
  3. Sit

    Feel the weight of the body on the floor or chair.

    Open the meditation timer →
    3 min

Why this order

When you feel unsettled, evenness helps more than depth. Every phase here is the same length, and nothing asks you to hold your breath.

Notes

  • Feeling unsettled is not a medical diagnosis. If distress is persistent or severe, speak with a qualified professional.
Before you begin

Breathe comfortably—never force, compete, or push through discomfort. Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated or lying safely, never while driving, in water, or operating equipment. Stop immediately and return to natural breathing if you feel dizzy, faint, breathless, numb, panicked, painful, or unwell. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness or surgery, seek guidance from a qualified healthcare professional before breath retention or unfamiliar breathwork.