How to read your result
Practice effect
Meditation tends to help most when it becomes a repeatable calming practice rather than something used only in crisis moments.
SelHealth Calculators
Guided Meditation
Use guided meditation from SelHealth to support calm reflection, short recovery breaks, and a steadier mental pace.
How to use this tool
- Choose the guided session or prompt.
- Follow the sequence without rushing.
- Notice how attention, breathing, and inner pace respond during and after the session.
🧠 Mind & Wellness
SelHealth dark calculator system
Sleep Quality Check
Assess sleep cycle efficiency and slow-wave sleep patterns.
Sleep pattern
Educational
Educational Tool
Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM-aligned sleep health guidance
• Evidence level: Wellness support / non-diagnostic guidance
Weekly Sleep Shortfall
Estimate your weekly sleep shortfall from average sleep over the last 7 days versus a realistic daily target. Educational only.
Last 7 days
Educational
Educational Tool
Medically reviewed • Last reviewed: 2026-03 • Source: CDC / AASM sleep duration guidance
• Evidence level: Wellness support / non-diagnostic guidance
Perceived Stress Check
A brief perceived-stress scale for recent stress burden. It does not measure cortisol directly.
Recent stress
Screening only
Screening Tool
Medically reviewed • Last reviewed: 2026-03 • Source: PSS-4
• Evidence level: Validated screening instrument
Anxiety Symptom Screen
Validated screening tool for generalized anxiety symptoms over the last 2 weeks.
Screening only
Last 2 weeks
Screening Tool
Medically reviewed • Last reviewed: 2026-03 • Source: GAD-7
• Evidence level: Validated screening instrument
Safety notes:
- GAD-7 screens anxiety symptoms over the last 2 weeks.
Mood Reflection
Validated screening tool for depressive symptom burden over the last 2 weeks.
Screening only
Last 2 weeks
Screening Tool
Medically reviewed • Last reviewed: 2026-03 • Source: PHQ-9
• Evidence level: Validated screening instrument
Safety notes:
- If you endorsed the self-harm item, seek immediate same-day support.
Therapeutic Breathing
Scientifically proven techniques to calm the nervous system and reduce stress.
Guided practice
Lifestyle
4-7-8 Relaxing
In 4 - Hold 7 - Out 8
Box Breathing
In 4 - Hold 4 - Out 4 - Hold 4
Calming Breath
In 4 - Out 6
~
Ready
💚 Benefits of Breathing Exercises:
- Immediate reduction of stress and anxiety via Vagus Nerve activation.
- Improved focus and attention (especially Box Breathing).
- Regulation of heart rate and lowering blood pressure.
- Aiding deep relaxation and falling asleep (4-7-8 technique).
Life Satisfaction
The Satisfaction with Life Scale (SWLS) is a global measure of well-being. Indicate your agreement below.
Reflection tool
Educational
Wellness Estimate
Medically reviewed • Last reviewed: 2026-03 • Source: SWLS
• Evidence level: Validated screening instrument
1. In most ways my life is close to my ideal.
2. The conditions of my life are excellent.
3. I am satisfied with my life.
4. So far I have gotten the important things I want in life.
5. If I could live my life over, I would change almost nothing.
Guided Meditation
Meditation sessions with calming music to reduce stress and increase mindfulness.
Audio support
Lifestyle
05:00
Choose duration & music, then click "Start" 🧘
What this tool helps you do
Guided Meditation is designed to offer a simple structured pause that helps you slow down, refocus, and reconnect with calmer attention. It works best as a gentle routine for short daily recovery rather than as a one-time fix for everything at once.
Frequently asked questions
Do I need experience to use guided meditation?
No. Guided formats are often especially helpful for beginners because they provide structure and pacing.
How often should I use it?
Even short regular sessions can be more helpful than using it only occasionally.