https://thezenguru.com/ Free breathing timer, meditation timer, ambient sound mixer and a daily koan, plus a short letter for a calmer week. en-us https://thezenguru.com/guides/4-7-8-breathing/ https://thezenguru.com/guides/4-7-8-breathing/ Tue, 13 Oct 2026 00:00:00 GMT How to do 4-7-8 breathing, why the long out-breath helps you wind down, and what to do if the hold feels too long. https://thezenguru.com/guides/ambient-sounds-for-focus-and-sleep/ https://thezenguru.com/guides/ambient-sounds-for-focus-and-sleep/ Tue, 13 Oct 2026 00:00:00 GMT How background sounds like rain and wind help with concentration and sleep, and how to build a mix that suits you. https://thezenguru.com/guides/body-scan-meditation/ https://thezenguru.com/guides/body-scan-meditation/ Tue, 13 Oct 2026 00:00:00 GMT How to do a body scan in five or ten minutes, what it is for, and what to do if you get restless or fall asleep. https://thezenguru.com/guides/box-breathing/ https://thezenguru.com/guides/box-breathing/ Tue, 13 Oct 2026 00:00:00 GMT A plain guide to box breathing, the four-count technique for steadying yourself before something difficult. https://thezenguru.com/guides/breathing-exercises-for-stress/ https://thezenguru.com/guides/breathing-exercises-for-stress/ Tue, 13 Oct 2026 00:00:00 GMT Coherent breathing, box breathing, 4-7-8 and the extended exhale compared, with a simple way to choose between them. https://thezenguru.com/guides/how-long-should-you-meditate/ https://thezenguru.com/guides/how-long-should-you-meditate/ Tue, 13 Oct 2026 00:00:00 GMT How many minutes to meditate as a beginner, when to add more, and why regularity matters more than length. https://thezenguru.com/guides/two-minute-meditation/ https://thezenguru.com/guides/two-minute-meditation/ Tue, 13 Oct 2026 00:00:00 GMT A two-minute meditation you can do today, with answers to the problems beginners run into most. https://thezenguru.com/guides/singing-bowls/ https://thezenguru.com/guides/singing-bowls/ Tue, 13 Oct 2026 00:00:00 GMT A plain guide to singing bowls, how to strike and sing one, how to use the sound in meditation, and what to look for when buying. https://thezenguru.com/guides/walking-meditation/ https://thezenguru.com/guides/walking-meditation/ Tue, 13 Oct 2026 00:00:00 GMT How to practice walking meditation indoors or out, step by step, and why it helps when sitting still feels impossible. https://thezenguru.com/guides/what-is-a-koan/ https://thezenguru.com/guides/what-is-a-koan/ Tue, 13 Oct 2026 00:00:00 GMT What Zen koans are, where they come from, and how to sit with one without trying to solve it. https://thezenguru.com/letter/001-start-with-one-breath/ https://thezenguru.com/letter/001-start-with-one-breath/ Tue, 13 Oct 2026 00:00:00 GMT Why two minutes is enough, and a practice you can do before you close this tab.