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 A garden without surprises
Welcome to the quiet garden. There are no spiders, webs, or sudden reveals in this recording. We will not ask you to find or approach a spider.
You can look at the garden, notice your own surroundings, or listen without watching. Choose whatever is comfortable for this moment.
1:00–2:30 An ordinary place to notice
Notice a colour or shape near you. It could be something very ordinary, with no particular meaning attached to it.
If you like, notice the surface supporting you. Or stay with the sound. There is no right way to direct your attention.
Let breathing happen without a task. You do not need to hold a breath, count, or keep pace with the music.
2:30–4:30 Make room for your experience
Fear can feel embarrassing when other people make light of it. You do not have to minimise what it is like for you.
You may have a story about how this began, or you may not. This session does not need a memory, an explanation, or a vivid picture.
Try a simple description if it is useful: this fear takes up some space in my life. That sentence leaves room for understanding and help.
4:30–7:00 Ask for the support you need
Think about how you would like a supportive person to respond. Perhaps listening calmly, without teasing or sending you unexpected pictures.
A sentence you could use is: please ask before showing me an image. I would rather talk about what kind of help might suit me.
If the fear changes where you go or what you can do, you can describe that to a doctor or qualified therapist. A small example is enough to begin.
Working on a fear can involve a plan made with a professional. Nothing in this session asks you to attempt that work on your own today.
7:00–8:30 Keep one clear sentence
Choose one sentence or question you would like to take away. You do not need to make a promise about confronting anything.
You can ask what treatment involves, how choices are agreed, and how your concerns will be heard. You are allowed to ask before deciding.
For the remaining quiet, return to something ordinary: the bench in the picture, a sound nearby, or the feel of your clothing.
Optional next step: Ask before images · Describe the impact · Ask about treatment. No choice is required.
8:30–10:00 Leave without a test
Let your attention return to your room. There is no final image to face and no score for how calm you feel.
This was a pause and a chance to prepare words. It does not replace support for a fear that is affecting everyday life.
You can leave the garden now, carrying just the sentence that felt useful. Everything else can stay unfinished.
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?
An enclosed composition of a garden bench, flowers and a still pool. No spiders, webs, insects, scuttling sounds or surprise reveals appear. 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.
Updated