Content and guidance in this article applies to the Oura Ring Gen2 only.
Moment (i.e., Unguided session) is Oura's mindfulness feature. Use it to meditate, practice mindful breathing, or check in with yourself at any time of day.
Oura offers unguided sessions and a variety of soundscapes, which you can tailor to suit your preferences and personal use cases. This article covers the following:
• Take a Moment (i.e., Unguided session)
• What to Expect
• When to Use Moment (i.e., Unguided sessions)
• Tips & Things to Keep in Mind
Beginning with our 4.0 app release, members with Gen2 rings will no longer have access to guided Moment sessions from our partners, Oak and Aura. All members will still have access to unguided sessions and soundscapes via the button in the lower right-hand corner of your Home tab. You may notice what used to be coined as 'Take a Moment' is now replaced with 'Unguided session' to account for these changes.
Our Gen3 experience includes all audio meditations, plus over 40 more guided sessions, available in the newest expansion of the Oura app: the Explore tab. If you previously enjoyed guided Moment sessions on your Gen2 ring, we highly recommend you take advantage of your personalized offer to upgrade to the Oura Ring Gen3, which you can learn more about here.
Take a Moment (i.e., Unguided Session)
To take your Moment: tap the in the lower right-hand corner of your Home tab > Select Unguided session .
Keep in mind: you must be on the current day (today) to take an unguided session.
Unguided sessions come without voice instruction. Unguided sessions are great for customizing according to your preferences and level of experience.
You have the option to choose your duration, which can range from 1-60 minutes. Or, you can opt-in for an open-ended session, which has no firm stop, but a maximum length of 180 minutes. All unguided sessions offer you the choice to practice in silence or handpick a soundscape as light background music.
What to Expect
Depending on the duration of your session, you can expect to see the following data after you've finished.
• 1-2 minutes: lowest resting heart rate (RHR )
• 3-5 minutes: lowest RHR and average heart rate variability (HRV )
• 5-60 Minutes: full RHR, HRV trends, and skin temperature variation
By monitoring these values after an unguided session, you can spot how mindfulness positively impacts your state of health and well-being. Keep an eye out for these patterns to see if you’re heading in a beneficial direction:
• A lowest resting heart rate (RHR) value that's near or within a few BPM of your lowest nighttime RHR (note: lower RHR values here tend to be favorable—in general).
• An average heart rate variability (HRV) that's near or within a few values (milliseconds) of your average nighttime HRV. (note: higher HRV values here tend to be favorable).
• Skin temperature variation that's marked as a slight increase (+) from your average*
*This may be a sign of parasympathetic nervous system (relaxation response) activation, due to your RHR lowering and your blood vessels opening up as a result. As more blood circulates through your skin, a slight body temperature increase will occur.
When to Use Moment (i.e., Unguided Sessions)
Practicing mindfulness with our unguided sessions can be a valuable habit to build and incorporate into your daily routine.
Mindfulness can be practiced at a scheduled time of day—whether that be first thing in the morning, during a mid-day work break, or right before going to sleep. There is no right or wrong answer. Mindfulness can also be practiced spontaneously, whenever you feel it necessary. We encourage you to make the session entirely yours.
However you decide to use unguided sessions, our hope is that by setting aside some time for yourself each day, you'll see improvements to your holistic state of health, overall sense of self-awareness, and general happiness ☺.
A few specific use cases for unguided sessions that our community members have found to be useful include:
• Calming a restless mind
• Managing stress and anxiety
• Gaining focus and mental clarity
• Unwinding after a busy day
• Relaxing before bed to combat insomnia/restless sleep
• Releasing body tension
• Giving your mind a break
• Checking in with yourself—take time to reflect and see how your body is doing.
Keep in mind: these are not all ways you can choose to make use of unguided sessions, but rather, a set of popular member examples to help you get started (if needed).
Tips & Things to Keep in Mind
Remain still during your unguided session to ensure you receive results afterward.
Movement may compromise Oura's ability to accurately measure your body signals, which is why we recommend you sit or lie still while taking an unguided session. If you receive an error message, this most likely means you were moving too much during the session and need to restart.
The more you use unguided sessions, the more you may need to proactively charge your ring.
Because unguided sessions employ media like soundscapes and provide you with daytime resting heart rate, heart rate variability, and skin temperature variation, it demands more of your ring's avg. 4-7 day battery life.
You can check out our article on Charging Your Ring & Best Practices for quick tips on when to charge your ring for optimal daily battery performance. We generally recommend you get into the habit of charging your ring a little bit each day so it remains in the optimal 40-60% range, helping you avoid ever having to miss out on your Oura data and insights.
Daytime RHR and HRV will almost always differ from your nighttime averages.
This is because your body tends to be more stimulated throughout the day due to both internal and external factors. Nearing your nighttime averages during or immediately after an unguided session is a sign of physical and mental relaxation.
During an unguided session, Oura doesn't provide you with absolute skin temperature values.
Rather, we focus on providing you with skin temperature variation, which evaluates your skin temperature during an unguided session against your average skin temperature (which is monitored 24/7 by Oura, on a minute-by-minute cadence). This is designed to help you monitor your trends and observe how engaging in mindfulness can have a positive impact on body temperature regulation by generating a slight increase above your average.
Your ring and app do not need to be connected during a session.
Meaning, your ring can be in Airplane Mode and you'll still be able to view your biosignal results after the fact. To see your post-session data, simply sync your ring and app upon completion. Syncing your ring and app will require a reconnection.
You can use a separate audio app while taking an unguided session, if you'd like.
To do so: after tapping into an unguided session, make sure you do not add a soundscape. Start your session, then launch your audio app of choice immediately after the fact. Make sure you do not force quit your Oura app. Your unguided session will continue until the time is up, or you choose to end it.
The maximum session length for any unguided session is 180 minutes.