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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Melli O'Brien



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A Mind Like the Ocean

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, and welcome to your Daily Mindfulness.

Today we're going to talk about how

the mind is a bit like the ocean.

So a lot of the time in

life, we get caught up.

We get caught up in our thoughts.

We get caught up in our worries,

our fixations, our desires, our

problems, our mental struggles.

And when we're caught up in all of

these kinds of thoughts, it's a bit

like the ocean, because the thoughts

are like getting caught up at the

surface where we're tossed around at

the mercy of every wave that comes.

But in the same way that the calm

depths of the ocean is always there

just below the waves, there is a

calm, steady awareness within you

that's always available to you.

If you can just let your attention

drop out of the mind out of the waves

and drop into the present moment

into the calm depths of awareness and

you can come home to this place of

calm and inner strength through even

just a few moments of mindfulness.

So you can try this right now

by just bringing your awareness

into the present moment.

Maybe just by landing awareness on the

feeling of the breath in your body.

Just letting go of whatever's on the mind.

Letting go of the waves and just feeling

the shifting tides of the breath,

moving in your body, in this moment.

Just riding the waves of

breath with your awareness.

And if the mind wanders to your plans or

your problems or whatever, just gently

draw it back into the present moment.

Just feeling your breathing and

giving yourself this time to rest

in the calm depths of awareness.

So today as you go about daily life,

just remember that if you find yourself

feeling stressed or caught up that really

just taking a few mindful breaths can

calm you, steady you, and anchor you

back in the peace of the present moment.

But of course, you know, like

anything worth having in life,

the more you practice mindfulness,

the more you experience the full

benefits of what it can really offer.

And the best way to strengthen mindfulness

is through the practice of meditation.

And if you keep that up with a bit

of practice that peaceful, calm

and steady awareness you build in

meditation, it starts to flow into

your day and into your whole life.

So thank you for your practice

and your presence here with us.

And just inviting me now to

settle in for today's meditation.

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