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Clear, calm health guides - sleep, food, fitness, mind - plus yoga, breathwork and meditation with wisdom from India's Vedic texts.

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Illustration of a meditating person with a ribbon of breath flowing into the heart, seven chakras glowing from red to violet

Meditation

Mindfulness for Anxiety: Finding Calm in a Chaotic World

Anxiety can wear you down. It can make it hard to focus on the present moment. The good news is that mindfulness practices can help ease anxiety symptoms. This can help you live a more balanced life.

07 Oct 2026

Illustration of a person meditating cross-legged beside a small oil lamp with a perfectly steady flame

MeditationMindfulness for Beginners: A Gentle Guide to Reducing Stress

Mindfulness simply means noticing what is happening right now, inside you and around you. You do this with a friendly, curious attitude. It…

07 Oct

Illustration of a meditating person with a soft lotus of light at the centre of the chest and seven glowing chakras

Mind & MoodHow to Stop Overthinking: A Guide to Quiet Your Mind

Are you tired of feeling swamped by your thoughts? Do you struggle to quiet your mind and focus on the present moment? You are not alone.…

07 Oct

Illustration of a bowl of fresh fruit, leafy greens, vegetables, grains and lentils with a glass of water

Healthy EatingSattvic Diet Benefits: A Guide to Healthy Eating

In yoga tradition, a sattvic diet means eating food that is fresh, simple and nourishing. The aim is a body that feels light and a mind…

07 Oct

Illustration of a person meditating cross-legged with a softly glowing golden square in front of the chest, the four sides of box breathing

BreathworkBreathing Exercise for Anxiety: Find Calm with Box Breathing

When worry takes hold, the breath often turns quick and shallow without us noticing. Box breathing is an easy, counted pattern. It gives…

06 Oct

Illustration of a meditating person surrounded by calm rings of light, with seven chakra points glowing from red to violet

BreathworkPranayama for Sleep: Unlocking a Restful Night's Rest

Lying awake while your mind races is one of the most tiring feelings there is. Slow, quiet breathing will not knock you out like a switch.…

06 Oct

Illustration of a meditating person with a warm and a cool current of breath meeting at the heart

BreathworkPranayama for Anxiety: Find Calm with Breathwork

Pranayama means breath practice, or controlled breathing. It has been a key part of Indian health practices for hundreds of years. By…

06 Oct

Illustration of a meditating person with a golden line of breath linking a point in front of the nose and the heart, seven chakras glowing

BreathworkPranayama for Beginners: A Gentle Guide to Yogic Breathing

Pranayama is breath practice in yoga. It is the art of working with your breath. In Sanskrit, an old Indian language, prana means life…

06 Oct

Illustration of a person walking slowly and mindfully barefoot along a soft path

YogaMorning Yoga for Beginners: Start Your Day with Serenity

Mornings set the tone for the rest of the day. A short, unhurried yoga routine can wake up stiff muscles and steady your breathing. It also…

06 Oct

Illustration of a person balancing in tree pose, one foot resting on the inner calf and palms joined at the chest

YogaYoga Poses for Beginners: Find Balance and Relaxation

You do not need a long list of poses to enjoy yoga. A few simple shapes, done slowly with steady breathing, are enough. They can stretch…

06 Oct

YogaYoga for Beginners: Find Inner Peace and Balance

Starting yoga can feel like walking into a room where everyone already knows the words. In truth, you need very little. A quiet corner, a…

06 Oct

Illustration of a person lying on a yoga mat in a gentle low cobra pose with the chest softly lifted

YogaYoga for Back Pain: Relief and Balance

Back pain is common, and it affects many people. There are many ways to manage it. Yoga has become a gentle way to find relief and balance.…

06 Oct

New: Vigyan Bhairava Tantra - the 112 methods

All methods →

Illustration of a person meditating cross-legged in a white robe, seven chakra points glowing from red at the base of the spine to violet above the head, with a golden line of breath linking a point in front of the nose and a point at the heart.

Verse 24The Two Turning Points of the Breath

The breath moves up and out. The breath moves down and in. In this flow, the supreme power (the divine energy behind all life) breathes itself out.…

Illustration of a person meditating with seven glowing chakra points from red to violet; one soft circle of light floats in front of the face and another surrounds the heart, showing the space outside and the space inside.

Verse 25Resting in the Two Spaces of the Breath

The breath may have gone in, or it may have gone out. When it does not hurry back from those two spaces, then, O Bhairavi, the true form of Bhairava…

Illustration of a meditating person in lotus pose with seven chakras glowing in order from red at the base to violet at the crown, and a softly glowing lotus with a ring of light at the centre of the chest.

Verse 26Stillness in the Middle of the Breath

Sometimes the energy that moves as breath neither goes out nor comes in. Then the centre opens like a flower, free of thought. In that middle, your…

Illustration of a meditating figure with seven chakras glowing from red to violet, surrounded by calm rings of light spreading outward like ripples on still water, showing peace after the breath.

Verse 27Peace at the End of Each Breath

The breath may be held, emptied out or filled in. At the end of each, the one called 'Peace' shines out through that power, and you become…

Practise today

Meditation illustration for the wisdom card: Balance is yoga

Vedic wisdomBalance is yoga

Do your work fully, but don't let success or failure throw you off balance. That evenness of mind is what yoga really means.

— Bhagavad Gita 2.48, in our words

Mind & Mood tipPhone-free first 20 minutes

Give your mind a quiet start - stretch, breathe or sit before checking messages.

Healthy Eating tipWarm water in the morning

A glass of warm water after waking is a gentle, simple start to the day.

Meditation illustration for the wisdom card: The chariot

Vedic wisdomThe chariot

The body is like a chariot, the senses are the horses and the mind holds the reins. Yoga is learning to hold the reins gently and firmly.

— Katha Upanishad 1.3.3-4, in our words

Meditation illustration for the wisdom card: Steady in good times and bad

Vedic wisdomSteady in good times and bad

A wise person isn't shaken by trouble, doesn't chase every pleasure, and is free from fear and anger.

— Bhagavad Gita 2.56, in our words

Meditation illustration for the wisdom card: The first signs

Vedic wisdomThe first signs

The early signs of progress in yoga: a light body, good health, less craving, a clear face and a pleasant voice.

— Shvetashvatara Upanishad 2.13, in our words

Yoga tipPractise on an empty stomach

Wait 2-3 hours after a big meal before yoga or breathwork.

How to Meditate - the Bhagavad Gita WayDhyana

Chapter 6 of the Gita gives a simple, practical meditation method. Here it is in plain steps.

Meditation10 minBeginner

Healthy Eating tipHalf the plate vegetables

Fill half your plate with vegetables, a quarter with protein (dal - lentils, beans, paneer - Indian cheese, eggs) and a quarter with grains.

Mind & Mood tipThe 5-breath pause

Before reacting to stress, take five slow breaths. Your answer will be calmer.

Healthy Eating tipEat until you're about 80% full

Stopping a little before you feel full is an old Indian habit that matches the Gita's 'not too much'.

Meditation illustration for the wisdom card: Not too much, not too little

Vedic wisdomNot too much, not too little

Yoga is hard for someone who overeats or starves, oversleeps or never rests. Moderation in food, sleep, work and play is what makes it work.

— Bhagavad Gita 6.16-17, in our words

Box BreathingSama Vritti

Four equal sides - in, hold, out, hold - to settle a busy mind in about two minutes.

Breathwork3 minBeginner

Meditation illustration for the wisdom card: The steady lamp

Vedic wisdomThe steady lamp

A calm mind is like a lamp in a windless place - its flame does not flicker.

— Bhagavad Gita 6.19, in our words

Walking MeditationChankramana

Meditation in motion: slow, mindful steps with the breath - perfect if sitting still is hard.

Meditation10 minBeginner

Tree PoseVrikshasana

Stand on one leg like a tall, quiet tree - balance for the body and focus for the mind.

Yoga2 minBeginner

Illustration of a meditating person with a gentle breath and a soft glow at the mouth, suggesting a calm humming breath

Bee BreathBhramari

A soft humming out-breath, like a bee - one of the quickest ways to feel calm.

Breathwork3 minBeginner

Illustration of a meditating person with a warm and a cool current of breath meeting at the heart, showing balanced breathing

Alternate Nostril BreathingNadi Shodhana

Breathe in through one side, hold, and out through the other - a classic breath practice (pranayama) for balance and calm.

Breathwork5 minBeginner

Meditation illustration for the wisdom card: Choose a good place

Vedic wisdomChoose a good place

Practise in a clean, quiet, pleasant spot - away from noise and crowds, somewhere that feels good to be in.

— Shvetashvatara Upanishad 2.10, in our words

Cobra PoseBhujangasana

A gentle backbend from lying on your belly - opens the chest and wakes up the spine.

Yoga2 minBeginner

Meditation illustration for the wisdom card: Little by little

Vedic wisdomLittle by little

Don't force stillness. Calm the mind slowly, step by step, with patience.

— Bhagavad Gita 6.25, in our words