A shared intention. A personal experience.
Explore a common direction in silence, at the same moment as other people around the world, while keeping the freedom of your own way of meditating.
In Themed Meditation Sessions, Yoursaf proposes an intention or a specific focus linked to different dimensions of human experience: calm, emotions, self-knowledge, relationships, nature, peace, change or the great questions of existence.
The theme is not a meditation technique, not an exercise to perform and not an emotional or psychological result to achieve.
It is simply a shared point of reference: a possible direction toward which to turn your attention during the practice, if you wish.
The meditation takes place entirely in silence. On the Yoursaf site you will not find voice guides, live streams or background music during the session.
The theme is the common thread between people who, in different places of the world, meditate at the same moment.
The theme is shared. The experience remains personal.
It coordinates the time, not the consciousness.
It coordinates the beginning, not the path.
Yoursaf coordinates the when.
The how remains a personal choice.
You can use a technique you already know, observe the breath, turn your attention to the sensations of the body, or simply remain in silence.
The theme can accompany the practice, but it does not establish what you must think, feel or obtain.
The themes are organized in 11 categories, each composed of 10 themes, for a total of 110 meditation possibilities.
Each theme is identified by:
Yoursaf code · Title · Hashtag · Description · Guiding question
The guiding question is not a task to perform nor a question you must necessarily answer. It is simply a possible cue to leave in the background of the practice.
Themes dedicated to slowing down, relaxing and observing the sensations linked to calm and tension.
Observe the flow of thoughts and create a space of greater calm and clarity.
Guiding question: What would happen if, for a moment, I stopped chasing every thought?
Turn attention to the body sensations linked to activation, calm and rest.
Guiding question: How does my body feel when it finally allows itself to relax?
Explore the breath as a possible point of reference during the practice.
Guiding question: What changes in my body when I bring full attention to the breath?
Observe what we can control and what we can allow ourselves to let go of.
Guiding question: What can I let go of in this moment, even for an instant?
Create a moment of slowing down and relaxation before rest.
Guiding question: What do I need to close today to allow myself true rest?
Bring attention to physical sensations and the body’s contact with the present moment.
Guiding question: Where can I feel stability in my body right now?
Observe the tension in the face, shoulders, jaw or other body parts and give it space to unwind.
Guiding question: Where am I holding tension without realizing it?
Set aside the urgency of doing for a few moments and experience a slower rhythm.
Guiding question: What would it be like to live this moment without hurry?
Stop without the obligation to produce, improve something or reach a result.
Guiding question: Who am I when I stop doing and simply begin to be?
Explore the sensations, inner places or references we associate with stability and safety.
Guiding question: Where can I find a sense of safety within me?
Themes dedicated to observing emotions and the way we go through difficult experiences.
Bring attention to what we are feeling and try to recognize it without judgment.
Guiding question: If I could name what I feel right now, what would it be?
Make room for sadness without having to push it away or change it immediately.
Guiding question: What emerges if I allow this sadness to be present?
Observe anger and question the needs, limits or experiences that may accompany it.
Guiding question: What unlistened need might lie behind this anger?
Observe fear without letting it necessarily determine every choice.
Guiding question: If fear did not decide for me, what would I choose to do?
Bring gentle attention to the parts of us we tend to hide or reject.
Guiding question: Which part of me needs to be seen and welcomed with kindness?
Observe emotional agitation without feeling obliged to solve it immediately.
Guiding question: Can I stay with this feeling without having to solve it right away?
Observe how emotions arise, change and can gradually transform.
Guiding question: What happens if I stop holding this emotion and observe its course?
Turn attention to the inner resources we use when going through a difficulty.
Guiding question: What inner resources can I recognize while facing this challenge?
Explore the possibility of observing emotions without fully identifying with each change.
Guiding question: Where can I find a point of stability while emotions change?
Offer yourself the same kindness you would offer a loved one in difficulty.
Guiding question: What would I need to hear from myself right now?
Themes dedicated to introspection, to one’s values, needs, identity and ways of perceiving oneself.
Create a space to listen to what arises within, beyond external expectations.
Guiding question: What is my deepest voice telling me, if I give it space?
Explore the principles and values that guide one’s choices.
Guiding question: Which values do I truly consider important in my life?
Turn attention to the parts of ourselves we tend to hide, avoid or reject.
Guiding question: Which part of me is asking to be seen without judgment?
Use the image of one’s childhood self as a possible cue to observe needs, memories and vulnerability.
Guiding question: What would the child I once was need today?
Explore one’s experience beyond social, family and professional labels.
Guiding question: Who am I when I temporarily set aside my roles and labels?
Listen to sensations, perceptions and intuitions without necessarily treating them as definitive answers.
Guiding question: What do I sense when I suspend rational analysis for a few moments?
Reflect on one’s personal, emotional and relational limits.
Guiding question: Where do I feel the need to set or recognize a boundary?
Observe the different voices, needs and tendencies that can coexist within us.
Guiding question: Which part of me is speaking right now and what is it trying to express?
Bring attention to one’s qualities, capacities and traits that we tend to take for granted.
Guiding question: Which quality of mine do I tend to underestimate?
Explore what it means to meet oneself, in this moment, without starting from the need to change.
Guiding question: What would happen if, for this moment, I stopped trying to fix myself?
Themes dedicated to attention, presence and the observation of immediate experience.
Experience what happens when we choose to turn attention to a single point.
Guiding question: What happens to my mind when I choose to stay with just one thing?
Create a temporary space without screens and without new digital inputs.
Guiding question: How do I feel when I let my mind stay without digital inputs for a few minutes?
Turn attention to the concrete experience of the here and now.
Guiding question: What am I truly experiencing in this very instant?
Use the natural movement of the breath as a possible point of return for attention.
Guiding question: Where can I feel my breath right now?
Observe thoughts as mental events that arise and change.
Guiding question: Can I observe this thought without necessarily following it?
Intentionally bring attention to ordinary gestures such as walking, eating or drinking.
Guiding question: What changes when I give my full attention to this simple action?
Notice distraction and bring attention back to the practice without turning it into a failure.
Guiding question: Can I notice distraction without judging myself?
Bring attention to what we see, hear, touch, smell and perceive.
Guiding question: What can I notice through my senses that escaped me just a moment ago?
Experience a brief intentional break from doing, to observe what happens.
Guiding question: What happens if I stop for sixty seconds without having to do anything?
Look at something familiar as if encountering it for the first time.
Guiding question: What might I notice if I observed this experience with fresh eyes?
Themes dedicated to values, choices and the direction we wish to give to our life.
Explore what gives meaning, interest and energy to one’s life.
Guiding question: Which activity makes me feel deeply engaged and alive?
Reflect on the values we wish to use as a reference in important decisions.
Guiding question: Which choices would I make if I listened more clearly to my values?
Stay with moments of emptiness or uncertainty and observe what still has meaning.
Guiding question: What, however small, has recently given me a sense of meaning?
Distinguish what we do mainly for approval from what we feel personally meaningful.
Guiding question: What would I keep doing even without external recognition?
Observe the relationship between what we consider important and how we use time and energy.
Guiding question: Where do I notice a gap between what I consider important and what I do daily?
Imagine possible future directions and observe which ones spark greater meaning.
Guiding question: If my life were a book, which chapter am I writing and how would I like it to continue?
Explore the relationship between one’s choices and others’ expectations.
Guiding question: Which choice am I postponing mostly out of fear of others’ judgment?
Reflect on how one’s capacities, interests and values can contribute to others.
Guiding question: To which reality would I like to offer, even in a small way, my contribution?
Observe what a failure experience can show us about our expectations and future direction.
Guiding question: What can I learn from what did not go as I hoped?
Bring attention to the value of the present experience, not only the final result.
Guiding question: What can I appreciate about this moment of my path?
Themes dedicated to change, transitions and personal evolution.
Observe the changing nature of experiences, situations and phases of life.
Guiding question: What can I stop holding onto as this phase changes?
Bring attention to the beliefs about ourselves that may condition our possibilities.
Guiding question: What story do I keep telling myself about myself, and does it still represent me?
Explore what it means to allow oneself to be vulnerable without necessarily seeing it as weakness.
Guiding question: What would happen if I could show up without having to wear armor?
Observe difficulties also as possible opportunities for learning.
Guiding question: What could I learn from this experience?
Reflect on identities, habits and roles that may no longer represent us.
Guiding question: Which part of my past do I keep carrying even though it no longer represents me?
Experience the possibility of remaining in uncertainty without immediately having an answer.
Guiding question: Can I allow myself, for this moment, not to know yet?
Explore learned rules, expectations or beliefs that no longer feel ours.
Guiding question: Which expectation did I internalize without ever truly choosing it?
Turn attention to the experiences that testify to one’s capacity to face difficulties and changes.
Guiding question: Which past experiences remind me that I have the resources to face difficulties?
Recognize the value of small and gradual changes.
Guiding question: Which small step can I recognize in my journey today?
Turn attention to the possibility of starting a new chapter.
Guiding question: If today represented a new beginning, which intention would I like to carry with me?
Themes dedicated to listening, communication, conflicts and the quality of relationships.
Give full attention to the other without immediately preparing a response.
Guiding question: What can I listen to behind this person’s words?
Explore the space that can exist between a stimulus and our response.
Guiding question: Can I create a pause before reacting?
Observe how much of our reactions depend on the expectations we project onto others.
Guiding question: How much of my disappointment depends on what I expected from this person?
Explore the weight of resentment and what it would mean, for oneself, to let part of it go.
Guiding question: What does it cost me to keep holding on to this resentment?
Reflect on how to express one’s needs clearly and respectfully.
Guiding question: How can I express what I need by speaking from my own experience?
Observe what relational dynamics can bring up within us.
Guiding question: What does this relationship stir in me and what can I observe about myself?
Bring attention to the qualities and gestures of the people in our lives.
Guiding question: Which gesture or quality of this person can I sincerely appreciate today?
Reflect on the possibility of rebuilding contact after a conflict or a distance.
Guiding question: What could be a first small step toward the other?
Explore the relationship between love, autonomy, attachment and the desire to control.
Guiding question: Can I leave the other person the space to be themselves?
Reflect on how to protect one’s own space while keeping respect for the other.
Guiding question: Where do I feel the need to set a clearer boundary?
Themes dedicated to loneliness, belonging, community and the relationship with others.
Observe the experience of loneliness and the possibility of gradually opening to connection.
Guiding question: What small step could bring me closer to others or to the world today?
Reflect on the people, places and communities we feel we belong to.
Guiding question: Which communities or webs of life do I feel I belong to?
Contemplate how much of our life continuously depends on the contribution of others and of nature.
Guiding question: How many people and elements have contributed to making this moment possible?
Bring gentle attention to the experience of having been excluded or rejected.
Guiding question: How can I offer myself part of the welcome I would have wished to receive?
Direct an intention of goodwill toward other people and forms of life.
Guiding question: To whom can I send today a simple thought of goodwill?
Explore the relationship between belonging, authenticity and fear of judgment.
Guiding question: Which authentic part of me do I tend to hide for fear of not being accepted?
Turn attention to the value of experiences and perspectives different from one’s own.
Guiding question: What can I learn from someone with a very different experience from mine?
Reflect on how one’s presence can offer listening, respect and welcome.
Guiding question: How can I help someone feel heard and respected?
Reflect on the relationship with those who came before us and with those who will come after.
Guiding question: What have I received from previous generations and what would I like to leave to future ones?
Explore which values and qualities we wish to share with the people we choose to have beside us.
Guiding question: Which qualities do I look for in the people I wish to share my journey with?
Themes dedicated to peace, personal responsibility, compassion and coexistence.
Explore the relationship between how we relate to others and the peace we wish to see in the world.
Guiding question: How can I cultivate a more peaceful attitude in my relationships today?
Intentionally direct goodwill and attention also to people we do not know.
Guiding question: Can I send a thought of wellbeing to someone I do not know?
Observe one’s judgments and prejudices and recognize the other’s humanity.
Guiding question: Which judgment can I momentarily set aside to see the other with new eyes?
Reflect on the relationship between values, words, consumption and daily behaviors.
Guiding question: Do my choices today reflect the values I consider important?
Turn attention to the suffering, injustices and divisions present in society without claiming to solve them through meditation.
Guiding question: How can I acknowledge the world’s pain without being completely overwhelmed by it?
Recognize the many gestures of cooperation, care and collaboration that sustain daily life.
Guiding question: Which gestures of human cooperation contributed to my day today?
Reflect on the relationship between our existence and the ecosystems we are part of.
Guiding question: In what ways does my life continuously depend on the Earth?
Observe the relationship between the desire for change and the frustration for what we cannot control.
Guiding question: Can I acknowledge the world’s imperfections without giving up the desire to improve it?
Reflect on the small behaviors through which we can foster dialogue, respect and reduction of conflicts.
Guiding question: What small gesture of peace can I make today in my environment?
A session dedicated to sharing, at the same moment, an intention of peace and harmony among people in different parts of the world.
Guiding question: What does it mean to me to know that other people are dedicating this same moment to peace?
Themes dedicated to the relationship with the Earth, to nature, to wonder and to the spiritual dimension of experience.
Bring attention to the physical contact with the ground and the feeling of being supported by the Earth.
Guiding question: How does my experience change when I bring attention to the contact with the ground?
Observe natural cycles and reflect on one’s relationship with activity, pause and rest.
Guiding question: What can I learn by observing the rhythm of the seasons and of nature?
Rediscover the capacity to marvel before nature and the vastness of the universe.
Guiding question: When did I recently feel wonder before something greater than me?
Use earth, water, fire and air as symbolic images to explore different qualities of experience.
Guiding question: Which quality do I associate today with earth, water, fire or air?
Recognize the concern for the planet and reflect on how to turn it into attention and concrete responsibility.
Guiding question: What small gesture of care toward the Earth can I choose today?
Bring attention to the quiet and sounds of nature, really or through memory and imagination.
Guiding question: What can I hear when I leave more space to silence?
Reflect on the material and biological bonds that unite us to the natural environment.
Guiding question: In what ways does my body continuously depend on nature?
Explore the possibility of recognizing meaning, depth or spirituality even in ordinary gestures.
Guiding question: How does an everyday gesture change when I give it full attention?
Symbolically use the tree as an image of stability, flexibility and openness.
Guiding question: If I imagined being a tree, which quality would I like to bring into the situation I am living?
Turn attention to what we receive daily from the Earth and the ecosystems.
Guiding question: What can I thank the Earth for in this moment?
Themes dedicated to the silent exploration of consciousness, time, finiteness and the mystery of existence.
Explore the distinction between the thoughts that arise and the experience of noticing their presence.
Guiding question: What does it mean to me to be aware of my thoughts?
Reflect on the finiteness of life and on what it makes important in the present.
Guiding question: If I fully remembered that my time is limited, what would I want to give more attention to?
Philosophically explore the boundary we perceive between ourselves, others and the world.
Guiding question: Where do I perceive the boundary between me and what surrounds me?
Stay before the simple fact of existing without necessarily demanding an explanation.
Guiding question: Can I marvel at the fact of existing without immediately seeking an answer?
Explore the subjective experience of the present, leaving past and future in the background for a few moments.
Guiding question: What is really happening, for me, in this very instant?
Contemplate our belonging to the cosmic history of matter and the universe.
Guiding question: How does my perspective change when I consider the vastness of the cosmic history I am part of?
Explore, without demanding a universal answer, the personal meaning we can attribute to difficult experiences.
Guiding question: What am I learning about myself while going through this difficulty?
Reflect on the imprint that words, behaviors and relationships can leave in others’ lives.
Guiding question: Which memory or quality would I like to leave in the people who cross my life?
Stay a few moments with the great questions without necessarily seeking a conceptual answer.
Guiding question: What emerges when I temporarily stop seeking an answer?
Turn attention to the simple fact of being alive and aware in this moment.
Guiding question: What does it mean to me to notice, right now, that I am alive?
Taking part in a Yoursaf Themed Meditation requires no registration and no specific technique.
Visit the Yoursaf sessions page.
You will find date, time, duration and theme of the available sessions. Times are automatically converted to your local time zone.
Choose the session you wish to explore and that fits your availability.
You don’t need to find the “right” theme: you can simply choose the one toward which you feel more curiosity in that moment.
A few minutes before the scheduled time, find a place where you can stay undisturbed.
Sit or choose the position you prefer and take a few moments to stop.
At the indicated time, begin your practice.
On the site you will not find a live stream, a voice guide or a bell that starts the meditation.
Begin on your own.
You can use a technique you already know, observe the breath, turn your attention to the body or simply remain in silence.
Let the theme be present as a possible reference, without feeling obliged to continuously concentrate on it.
Sessions usually last 15 minutes.
When they end, take a few moments before returning to your activities.
Move calmly and gradually bring your attention back to the environment around you.
This is a fundamental distinction.
The theme does not impose an emotional, mental or visual experience and does not establish what you should feel.
If you join a session dedicated to peace and during the meditation you feel agitated, it does not mean you practiced in the wrong way.
If you join a session on gratitude and you do not feel gratitude, you must not force it.
If the theme is compassion and during the practice other thoughts or emotions arise, you can simply observe them.
Three people can meditate at the same moment, with the same theme, and live three completely different experiences.
One may feel calm.
One may be restless.
One may spend almost the whole session observing their own breath.
They share the moment and the theme. Not necessarily the inner experience.
Each theme presents a guiding question.
You don’t have to analyze it.
You don’t have to find an answer.
You don’t have to repeat it throughout the session.
You can read it before starting, simply let it be present, and then meditate.
Sometimes an answer may emerge.
Sometimes nothing will emerge.
Both possibilities are part of your experience.
Yoursaf does not establish the correct way to live a theme.
It does not tell you what to think.
It does not tell you what to feel.
It does not ask you to share what you lived.
The Protocol simply creates a common condition:
the same moment and the same theme.
From there on, the practice belongs to you.
Yoursaf themes are proposed as cues for meditation and personal reflection.
They do not constitute medical, psychological or therapeutic guidance and do not replace the support of qualified professionals.
Some themes concern emotions, suffering, fear, anxiety, loneliness or other personal experiences that can be particularly sensitive.
If during a session you feel strong discomfort, intense anxiety, fear, disorientation or a sensation you perceive as overwhelming, you can interrupt the practice.
Open your eyes, bring your attention back to the surrounding environment and take care of what you need in that moment.
In case of persistent discomfort, turn to a qualified professional.
You have 110 themes available, but you don’t have to find the perfect one.
You can choose what today sparks your curiosity, what feels close to your experience, or simply the session that coincides with the moment in which you wish to meditate.