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Still Ground · a 14-day home practice · opening soon

Learn to meditate at home, in ten minutes a day.

Two weeks of guided audio, led by a qualified hypnotherapist. You'll learn to relax deeply, rest your attention, and stay aware while the body switches off. It's the quiet foundation for everything that comes after.

Register interest See the day-by-day plan
14daily sessions
10–15 mineach
~3 hrsof guided audio
Beginnerno experience needed
Try one breath

A 60-second taste of Day 2. Breathe with the circle.

Three skills, built in order

Every session trains one of three things.

Deep relaxation

The body learning to let go on request. Body scans, progressive relaxation, and a countdown you can use anywhere.

Days 3, 5, 6, 12

Steady attention

Resting the mind on one thing and coming back gently when it wanders. Includes a method for people who "can't switch off".

Days 2, 4, 8, 13

Inner imagination

Picturing, sensing and feeling with the eyes closed. A safe place of your own, releasing weight, and sensing the body from inside.

Days 9, 10, 11

The 14 days

One short session a day. Each one builds on the last.

Week one settles you in. Week two goes deeper, finishing with the skill the whole course has been quietly preparing you for.

Week 1 Settling in

1
Welcome and setup
Posture, space, and what to expect. A talk, not a practice.
10 min
2
Breath awareness
The simplest anchor. Ten breaths, counted and repeated.
10 min
3
Body scan
Learning to feel tension, and to let it go.
14 min
4
Working with thoughts
Notice, Name, Return. For anyone who says their mind won't stop.
12 min
5
Progressive relaxation
Tense and release, so the body learns the difference.
14 min
6
Countdown deepening
A repeatable signal to go deeper each time.
12 min
7
Review and reset
A check-in on week one, then a short practice.
10 min

Week 2 Going deeper

8
Longer sit
Stillness and stamina, with more silence.
15 min
9
Safe place visualisation
Training the inner senses. A retreat you'll return to.
14 min
10
Letting go
Releasing stress and emotional weight.
14 min
11
Energy awareness
Sensing the body from the inside.
13 min
12
Hypnotic deepening
The staircase, or the elevator, into a very relaxed state.
14 min
13
Awake while deeply relaxedKey skill
Body asleep, mind awake. The edge the astral travel course begins from.
15 min
14
Integration
Building a daily habit, and an invitation to continue.
10 min

What's included

Everything you need, nothing you'll have to figure out.

14 guided audio sessionsAbout three hours in total. Stream or download, and keep them for good. Days 3, 10 and 12 are the ones people replay.
A one-page "how to practise" guidePosture, timing, headphones, what to do when you fall asleep. Print it and keep it by your chair.
A 14-day trackerTick off each day. A row of ticks is surprisingly motivating, and missing a day doesn't reset it.
A short note after each sessionOne email each morning with an idea from the day before, and that day's session. Unsubscribe any time.
Two repeatable deepening toolsThe countdown and the staircase. Once learned, you can use them silently, without the recording.
A graduate offer on the next courseFinish the 14 days and the astral travel course is offered to you at a graduate price.

What a day looks like

Press play. The rest is taken care of.

SettleSit or lie down somewhere quiet. Phone on silent. Blanket nearby, because the body cools as it relaxes.
The doorwayEvery session opens the same way, so your mind learns the cue: "This is my time."
The practiceTen to fifteen minutes of guided audio with real silences left in. No background music unless you add your own.
The returnA gentle count back up, and you're done. Tick the tracker. Read the one-line note.

Your guide

Rob Celano, hypnotherapist

Rob is a qualified QHHT hypnotherapist based on the Gold Coast, and the founder of Vital Spark Wellness. He built Still Ground as the foundation he wishes every beginner had: the relaxation, attention and visualisation skills that make deeper inner work possible.

"Meditation isn't about stopping your thoughts. It's learning to stand on the riverbank and watch them float past."

Every session is recorded by Rob himself, in his own voice, the same way he works with clients in the room.

Before you begin

A few honest words.

These sessions are for relaxation and personal development. They are not a substitute for medical or psychological care.

  • If you live with epilepsy, psychosis, severe trauma or a serious mental health condition, speak with your doctor or health professional before starting.
  • Never listen while driving, operating machinery, or anywhere you need to stay alert.
  • You are always in control. If a practice feels uncomfortable, open your eyes, move, and stop. You can try again another day or skip that session.
  • If you're in crisis in Australia, call Lifeline on 13 11 14 or emergency services on 000.

Questions

Things people ask before they start.

I've tried meditating and I can't switch my mind off. Will this work for me?

Yes. Day 4 is built for exactly this. You're not meant to stop thinking. You'll learn a simple three-step method, Notice, Name, Return, and use it in every session afterwards.

What if I fall asleep?

It happens to nearly everyone in the first week, and it means you needed the rest. Try practising earlier in the day or sitting up. Day 13 is the session that specifically trains staying aware while the body relaxes.

Do I need to be interested in astral travel?

No. The skills here, relaxation, focus and a calm imagination, are good for sleep, stress and everyday life. The astral travel course is offered on Day 14 as an option, not a requirement.

Do I need headphones or an app?

No special equipment. Headphones help but aren't essential. The sessions are plain audio files you can play on a phone, tablet or computer, and keep forever.

What if I miss a day?

Pick up where you left off. Don't start again from Day 1. Progress isn't lost.

Is this hypnosis?

Parts of it draw on hypnotherapy, especially the deepening sessions on Days 5, 6 and 12. You stay fully in control the whole time, and you can open your eyes and stop whenever you like.