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 practice centering our presence in the present moment by attuning to our breathing.
Let's start by settling
into a comfortable posture.
This could be sitting,
standing or lying down.
We'll take one deep breath.
In through the nose.
Slowly out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
As well as the hands and the belly.
As your body starts to settle
in, you can let your breath
come back to its natural rhythm.
In this practice, we'll be doing
an awareness of breath meditation.
If focusing on the breath is
uncomfortable, it's okay to direct
your attention to something else.
Like the feet on the ground, the sounds,
or even your hands resting in your lap.
So anytime I mention the breath, you can
just use a different object of awareness.
So let's begin by feeling
the body breathing however it
is breathing in this moment.
Notice if the breath is long or short.
You don't need to manipulate it.
Just letting your body
breathe as it normally would.
And letting yourself become
aware of the body breathing.
So we're not forcing our attention.
We're receiving the
breath in our awareness.
And instead of visualizing the breath
or thinking about it, were feeling it.
What is it like to feel your body
breathing this moment of aliveness.
And you don't need to localize
your attention to any one point.
You're just feeling the breath
as it moves through the body.
As the mind wanders, you
can just smile at it.
Just a thought.
Hello, thought.
Redirecting the attention
back to the breath.
This breath.
This moment.
As we start to wind down this
meditation, take a few moments to just
appreciate your body for breathing you.
You can even say, thank you body.
And when you're ready, you can
reorient your attention back into the
space and invite the eyes to open.
Great job.
As you go about your day and you find
yourself caught up in stress or thoughts.
See if you can bring the breath
back into your awareness, letting
your attention settle there.
Have a great day.
Thank you for your practice and take care.
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.