The full guidance
Optional AI-generated voice narration reads these prompts. Voice and ambient sound can be switched off separately. Eyes can remain open; no breathing rhythm is required.
0:00–1:00 Find a place in the garden
Welcome to a place at the table. A quiet garden table fills the screen, with no watching faces. There is nothing you need to perform here.
These minutes are a chance to prepare a greeting or a question. You can simply listen, and you do not have to picture a social gathering.
1:00–2:30 Notice the world around you
Let your attention rest on an ordinary detail around you. Perhaps a colour, a sound from outside, or the shape of a leaf in the scene.
There is no need to check your expression, posture, or breathing. You can allow your attention to spend a moment with something beyond how you might appear.
If this suggestion does not suit you, leave it aside. Looking around your room or listening to the words is enough. Nothing needs a perfect response.
2:30–4:30 Make room for uncertainty
Worry about being judged can make a small conversation feel like a large task. You do not need to settle what someone else might think before you speak.
You cannot know every impression another person will have. For now, consider what interests you about the conversation, rather than trying to win their approval.
Perhaps you want to learn something, be welcoming, or share a small part of your day. A conversation can have a purpose beyond performing well.
4:30–7:00 Choose a greeting or question
If useful, prepare an ordinary greeting in your own words, such as saying it is nice to see someone, or choose a question about something you genuinely want to know.
There is no need to say it aloud or send it to anyone now. One possible sentence is enough; you do not have to script every reply.
When you next talk with someone, you might notice the subject they are discussing. Curiosity can be a direction to return to, without making it another task to perfect.
If worries about judgement restrict your everyday life, consider speaking to a qualified professional. Preparing a greeting here is not a substitute for that support.
7:00–8:30 Choose a gentle next step
You may keep a greeting, a curious question, or a request for support. Choose what fits your situation, or leave the options untouched and continue listening.
Ordinary conversations can include pauses and different interests. You do not need a rule that every exchange must feel smooth or lead to a particular response.
The table stays quiet while these minutes pass. You do not have to review a past conversation or search for mistakes. Notice something present around you instead.
Optional next step: Keep a greeting · Choose a question · Explore support. No choice is required.
8:30–10:00 Leave the table in your own time
Look around your actual surroundings once more. Notice one familiar detail. You can stretch or change position if that would feel comfortable right now.
This was a short preparation space, not a test of social ability. No one has been evaluating you here, and nothing you selected was shared with others.
Keep whatever was useful and let the rest go. Your next step can be small and practical, with support available if these worries make daily life difficult.
Your privacy
No advertising, third-party analytics or public reviews run here. Choices and notes stay in this tab; only a download you request saves them to your device. Closing or refreshing clears them. Ordinary server access logs may record page requests. The voice is prerecorded; your responses are never sent to the voice API.
Is this professional treatment?
No. This is original reflective support, not diagnosis, therapy, detoxification or a treatment programme. Use qualified professional support for concerns that affect your health or everyday life.
What will I see and hear?
A garden table with two empty chairs, a ceramic jug and greenery. No people, watching faces, conversation recordings or social-performance tests. Optional AI-generated female narration reads the on-screen prompts over gentle ambient sound.
Do I have to finish or complete an exercise?
No. Interactions are optional. There is no exposure exercise, score or streak. You can stop at any point to contact support. Finishing does not measure recovery or readiness.
Has this been clinically reviewed?
No. These original wellbeing scripts have not been clinically reviewed or tested as a treatment. We link to established support resources so you can explore professional help.
By Velvet Omen · Original wellbeing guidance, written with AI assistance. Sources consulted: the guidance linked above. Not clinically reviewed.
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