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
In this meditation we’ll focus on developing our ability to wake up out of autopilot and return to a greater awareness of the present moment.
So just taking a moment
to settle into your seat.
And remembering to sit
upright rather than slouching.
And when you're ready, just
gently closing the eyes.
And now just taking three
deep, slow, full breaths.
So breathing in.
And breathing out.
And taking two more breaths
like that in your own time.
And with each exhale, can you get a sense
of allowing any tension or tightness in
the body to soften a little and let go.
A softness in the jaw.
And the shoulders.
In the belly.
In the whole body.
And letting your breath now just
return to its own natural rhythm
and pace as you continue now
to just stay in touch with it.
Dropping your attention right inside
the feeling of the breath in the belly
or wherever you feel the sensations
of the breath the most easily.
Following the sensations of the
breath as it enters the body.
And as it 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 stay with
the feeling of the breath instead
of being pulled away from it.
And from time to time, you'll
probably find that you get caught
up in mind wandering 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 breath.
And as this meditation begins to draw to
a close, just take a deep, slow breath in.
And as you exhale, just bringing
small movement into the body.
Maybe wriggling fingers and toes.
And take a moment to notice
how you're feeling after taking
this time out for meditation.
When you're ready, opening the eyes.
So if we've been stuck on autopilot
mode a lot, we might feel that we have
no choice but to be pulled around by
our thoughts and emotions all the time.
But we do have a choice.
And it's this ability to choose
not to be pulled around how we're
cultivating through mindfulness.
And with time and practice, you'll
be able to stay more grounded in the
present moment and therefore, you'll
be less reactive, more centered and
more at ease as you go about your day.
Well enjoy your 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.