self.
FREE MEDITATION & RELAXING SOUNDS APP

Meditation.
At your own pace.

Self is a free meditation and relaxing sounds app for iPhone, iPad and Apple Watch. Mix your sounds, build a daily practice and find support during panic attacks.

Download on the App Store
iPhoneiPadApple Watch
Self soundscape player with a mindful timer and individual sound controls
Your own atmosphereMix the sounds you love.
Practice on your wristLeave your phone behind.
Less noise. More space.
WHEN YOU NEED A PAUSE

Your day asks a lot.
Make a little room for you.

Messages, deadlines, news. Sometimes you just need a moment to catch your breath.

One notification after another.You keep switching tasks and lose your place.

Put on a familiar sound and listen for a minute. If your mind wanders, gently come back to it.

Mix your own sounds
Work ends. Your thoughts keep going.The conversation is over, but you are still replaying it.

Play a favourite track and take a pause before moving on with your evening. Set a reminder in Self to make it a habit.

Create a daily ritual
You are tired, but still scrolling.It is evening, and slowing down feels difficult.

Put on rain, waves or your own audio. Set a sleep timer and put the screen aside.

Find your evening sounds
Anxiety makes it hard to know what to do.A familiar next step can help you find your bearings.

Choose a trusted contact and favourite audio in advance. During an attack, breathing prompts, grounding exercises and a way to call them are close at hand.

See how Self can support you
AT YOUR OWN PACE

Relaxing sounds.
Your own atmosphere.

Choose your sounds, add your favourite recordings and practise when it suits you.

YOUR OWN SOUNDSCAPE

Sounds of nature.
Your own mix.

Mix rain, waves, forest and a campfire. Adjust each sound and save your mix. Built-in sounds work offline.

Explore relaxing sounds
YOUR FAVOURITES IN ONE PLACE

Familiar voices.
Favourite places.

Add audio, videos, recordings and YouTube links. Organise them into categories and keep your favourites close.

Self media library with personal audio and YouTube videos
Self ritual schedule with flexible practice times
A small ritual.
A little room in your day.
YOUR DAY, YOUR RHYTHM

A daily meditation ritual.
Without the rush.

A quiet morning, a break between meetings or a pause before bed. Choose the days and time for your ritual; Self will remind you.

  • Choose a practice and days to repeat it
  • Set a time or a flexible window
  • Use a sleep timer before bed
ON IPHONE AND APPLE WATCH

Meditation on Apple Watch.
Look back on your phone.

Your practice.
Phone optional.

Transfer your audio to Apple Watch and listen without your phone or an internet connection. Your sessions sync to iPhone later.

Meditation on Apple Watch
Self practice player on Apple Watch

Your meditation history.
Your heart rate.

See how much time you have spent practising and how your heart rate changed during sessions with Apple Watch.

Self diary with mindful minutes and heart-rate trends

Heart-rate tracking needs Apple Watch and Health permission. Readings are for reference and cannot diagnose a condition.

WHAT IS A PANIC ATTACK?

A sudden wave
of fear.

Your heart races, you tremble or feel short of breath. A panic attack can happen even when there is no clear danger.

Self does not replace medical care. If attacks recur or symptoms are new or severe, speak to a doctor.

Learn more · NIMH
SUPPORT DURING A PANIC ATTACK

Panic attack support.
One step at a time.

When it is hard to know what to do, follow one simple step at a time, at your own pace.

Explore panic attack support
A rhythm for your breathing

Follow the animation or voice prompts to breathe in and out. If it feels uncomfortable, switch to grounding.

Self panic support screen with a breathing guide
Notice what is around you

Look at nearby objects, listen to sounds, feel your feet on the floor. Repeat or skip any step.

A grounding exercise in Self that brings attention to objects nearby
After the attack

Note what happened and how long it lasted. Save a note and available heart-rate data. Look back later or export a PDF or CSV with the details you choose.

Self reflection screen for recording the circumstances after an episode

Optional voice prompts.
On iPhone and Apple Watch.

Self panic support screen with a breathing guide
A rhythm for your breathing

SET THINGS UP WHEN YOU FEEL CALM

Call someone you trust

Choose a trusted contact in advance. During an attack, start a call from Self without searching for their number.

Self panic support settings with a chosen trusted contact

Something familiar to turn to

Choose audio, a video or a sound mix in advance. During an attack, open it from the support screen.

Self player playing the Flying video by Soothing Relaxation
MADE FOR YOUR OWN PRACTICE

Why choose Self?
Practice on your terms.

Free.

All features are free. No subscription.

Only what you need.

Build a library of audio, videos and recordings you want to come back to.

Already in bed?
Your watch is enough.

Transfer your favourite audio to your watch. Start it before bed and leave your phone in another room.

A moment for yourself.
Even offline.

Listen to built-in sounds and saved media offline. YouTube needs an internet connection.

A little space.
Just for you.

Download on the App Store
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