Even when the phone is face down, some part of the mind is often still listening for it.

We have been available all day to messages, calls, notifications and other people’s urgency. Then, when the screen finally goes off, the mind does not always stop scrolling. Images, fragments, comparisons and borrowed thoughts continue moving inside.

This guided meditation is for that moment.

In Put the Phone Down, Lalit Saraswat, a self-taught meditation practitioner, guides you through a simple reset from screen overload. The practice is quiet and practical: sit or lie down somewhere comfortable, keep the phone on silent or flight mode, close your eyes, notice the breath, and gently return to yourself.

There is no complicated technique here and no pressure to become peaceful on command. Just a few minutes that are not owned by a screen.

Use this episode when you feel overstimulated, restless, distracted, or mentally tired after too much phone use.

Please do not listen while driving or in a public place.

This session is about one simple thing - the exhale. The exhale is the body's natural letting-go mechanism. Every long, slow breath out is a small release. This practice guides you through an extended exhale technique followed by a slow head-to-toe body scan, helping your body and mind arrive at genuine rest. You do not need to try to fall asleep. You do not need to clear your mind. Simply follow the breath, let the body release, and allow sleep to come when it is ready.

End your day with a sense of calm and quiet.

This short guided meditation helps you release the mental and physical tension of the day, slow your breath, and settle into a more restful state.

Use this when:

• Your mind is still active after a long day

• You want to unwind before sleep

• You need a simple reset before the evening

There is nothing to solve right now. Just breathe, and let the day go.

This practice is part of a deeper journey, one I’ve personally used to manage stress and support healing.

Take a few minutes for yourself.

With love and stillness.