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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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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.
And also welcome to this new year.
Happy New Year to you.
And this is such a
potent and pivotal time.
It's a time when we're very reflective
about where we've come from,
what's happened in the last year.
And it's a time when we're looking
forward towards the new year and kind
of really thinking about who we want
to be, and how we want to be, and
what we want to create going forward.
So in the spirit of all of that, I'd
like to offer you a meditation and
contemplation today that's going to help
you tap into some clarity and a sense of
purpose and a real sense of understanding
what it is that really matters for you in
the year going forward, that's going to
help you create a really meaningful life.
So I'm inviting you to close the eyes,
if that feels comfortable for you.
And just beginning to draw your
awareness into your physical body and
into the feeling of your breathing.
Just letting attention land in that gentle
flowing feeling of the body breathing.
And then as a way of continuing
to settle in here a little deeper,
taking a long, slow breath in.
And a steady breath out.
And now inviting you to begin to cast
your mind back over the last year and
beginning to contemplate the things
from the last year that you're really
grateful for, the things that filled
your cup, that nourished your heart.
The things you enjoyed.There
might be certain moments coming
to mind, certain people or events.
And as you dwell on them, really
letting that sense of gratitude and
goodness fill your body and mind,
really opening to those feelings of
gratitude, feelings of happiness.
And maybe it was really, you know,
everyday kinds of happiness that,
that you finding your mind drawn to.
Things like just having a hot cup
of tea or coffee on a cold day,
feeling a cool breeze on a hot day
or a hug from a friend, a person
on the other end of the telephone,
a warm bed to sleep in at night.
Just continuing for a few more
moments here to dwell on the
good things you're grateful for.
And then having a sense of really
integrating this knowing of what
it is that makes you happy, what it
is that you're most grateful for.
Really integrating that knowing of these
are the things that really fill my cup.
These are the things that make
me happy, that nourish my soul.
And taking that wisdom with
you into the year ahead.
And then beginning to bring to
mind the things that were actually
very challenging in the last year.
The things that were
perhaps painful, difficult.
And there might've been personal struggles
or health struggles or conflicts.
Moments of stress where you
met your edge, made mistakes.
Things didn't go the way you expected.
And just meeting these difficulties,
meeting any sensations or emotions
coming up as you, as you dwell on
these challenges, meeting that with
a bit of compassion and kindness.
And also just noting, is there anything
that you can learn from these experiences?
Anything that you might like to do
differently, any insights or aha moments
as you reflect on these difficulties.
Any ways in which you could handle
things better going forward.
Any wisdom you want to take
with you in the year ahead.
And we often learn the most about
ourselves, often learn the most about
life when we can meet our challenges
with awareness and compassion.
Just giving yourself a few moments
here to contemplate any wisdom, any
insights that might be available as
you reflect on these challenging times.
And then having a sense of integrating
any of these insights, any of this wisdom.
Making an intention to take this
wisdom with you into a year ahead.
And then beginning to reflect on moments
of love and kindness from the last year.
Just beginning to cast your mind back over
the last 12 months, replaying any moments
of kindness, of love, of connection with
others or with nature, or with animals,
just moments of love and connection.
It could have been really simple
things like someone picking up the
phone when you really needed them
and being there to listen to you.
It could have been a hug from a friend or
a simple smile from a stranger passing by.
Maybe it was a gesture of kindness
you did for someone or someone
did something kind for you.
Just taking a moment here to reflect.
And the moments of kindness and
moments of love from the last year.
And letting those feelings of love
and kindness fill your body and mind.
And having a sense of integrating some
knowing around what it is that brings
love and kindness into your life.
What you do, what others do, what are the
conditions for that to grow, to flourish.
And making an intention to take
this knowing of what makes you
feel that love, feel that kindness.
Making an intention to take that
knowing with you into the year ahead.
And then finally, just bringing to mind a
picture of yourself as you are right now.
In your mind's eye, seeing
this vision of yourself.
And then seeing this vision of
yourself begin to grow older.
It's a little bit like watching
a super-fast time-lapse film.
It begins to speed up and you see
yourself growing older, your skin
is getting wrinkled or wrinkly, or
your hair is getting gray or grayer.
And the time-lapse film keeps going until
you kind of have a sense that this film,
this life is coming towards the end.
And here you are with all this
accumulated wisdom, accumulated life
experience, accumulated knowledge,
insight about what matters.
And just in the final moments of this
film, imagining you could press pause.
And here's this older you in the
final moments of life, of this life.
And if this older you could offer you some
wisdom for the year ahead, some wisdom on
what really matters, what would it say?
What would this older you
offer you in terms of wisdom?
Maybe the sentence would begin with,
you know, all that really matters is....
And you know what, some
things don't matter, like....
Or if there's one piece of advice
I'd like to leave you with it's this,
...
And just spending a few more
moments here listening to the
answers from your future self.
And now having a sense of integrating
this wisdom into your body, into your
mind, and making an intention to take
this knowing of what really matters,
this wisdom with you into the year ahead.
And when you're ready, beginning
to take a deep breath in.
A steady breath out.
And then when you're ready,
just blinking, open the eyes.
So I hope this reflection has given
you a little more clarity, a little
more of a sense of meaning and purpose.
And on behalf of all of Mindfulness.com,
we're so glad that you're here with us.
We're so glad to be by your
side for the year ahead.
And thank you for your practice
and for your presence here with us.
And just inviting you now to
settle in for today's meditation.
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Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
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