Browse
Top articles
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
00:00
00:00
Duration
A practice to help you befriend your experience and rewire your mind for greater happiness and inner strength.
So just taking a moment
to settle into your seat.
Seeing if he can sit upright
rather than slouching.
And when you're ready, just
gently closing your eyes.
And then taking three deep, slow,
full breaths as a support to really
settling in here for the meditation.
Just taking those
breaths in your own time.
So following the flow of each breath in.
And out.
And with each exhale, can you get a sense
of allowing any tension or tightness
that might be held in the body to just
soften even just a little bit and let go.
A softness in the jaw.
And in the shoulders.
The belly.
And the whole body.
And at the end of this next exhale,
just letting your breath return to
its own natural rhythm and pace, but
just still being attentive to it.
So dropping your attention now
right into the feeling of the
breath moving in the belly.
Or if there's elsewhere in the body
that you feel the sensations of the
breath more easily, just allowing
your attention to settle there.
And following knowing the
sensations of the breath now.
As the breath enters the body.
And the breath leaves the body.
In.
And out.
And as you continue to follow the
breath, just see if you can begin to
notice if any thoughts or distractions
start to pull on your attention.
And see if you can have a kind, open
and curious attitude to watching
this attentional pull when it comes.
And as best you can just staying
with the feeling of the breath
instead of being pulled away from it.
And from time to time, you might find
that your mind gets caught up in thinking,
in mind wandering, and no problem.
Each time you find yourself lost
in wandering thoughts, just notice
the thought that distracted you.
And gently land your attention
back on the feeling of the breath.
As this meditation begins to draw to a
close, just taking a deep, slow breath in.
And as you exhale, just beginning
to wriggle the fingers and toes.
And take a moment to notice
how you're feeling after taking
this time out for meditation.
And gently opening the
eyes, when you're ready.
So when our mind wanders, it often pulls
us into places we really didn't want to
go like stress, anxiety, or negativity.
And we may feel that we have no
choice but to be pulled around by our
thoughts and emotions all the time.
But we have more choice
than we often realize.
And it's this ability to choose
not to be pulled around that we're
cultivating through mindfulness.
So with time and practice,
you'll become more able to stay
grounded in the present moment.
And therefore, you'll be less
anxious and more calm and centered
as you go about your days.
Wishing you a really wonderful day.
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
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
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.
-
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.