Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Already have an account?
00:00
00:00
Befriending and Soothing Emotions
A practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.
So starting off here by taking a moment to get really comfortable and settled here for meditation. Allowing your eyes to gently close. And taking a deep breath in. And letting it go. And just resting attention nowon the feeling of your breath.
Just riding the waves of breath in the body. Feeling the sensations. And letting the sensations of the breath anchor you and ground you in the present moment. And if you have something really unpleasant or challenging happening in your experience, such as a strong pain in the body or a really difficult emotion, just seeing if you can begin to bring a kindly and tender awareness right into where you experience those sensations of pain. Almost as if you're attending to it, like you would tend to a loved one who was hurting.
And bringing it kindness. Perhaps even imagining that you could breathe a compassionate and soothing breath right into and out from where you feel those sensations. And of course, if there's no unpleasant or challenging experience present, then you can simply feel the flow of the breathing. If we can bring a compassionate and kindly awareness to our difficulty, in that way, we're no longer locked in a struggle against what's happening. But we're able to befriend it.
And then we can meet what's happening with our full presence. Waging peace with our present moment experience. So just continuing to feel the flow of the breath here for a few more moments. Just resting in the present moment, resting in the feeling of the breathing. And as the practice comes towards the close, once again taking a deep breath in.
Letting it go. And beginning to wriggle the fingers and toes. And when you're ready, opening the eyes. And perhaps now making an intention to take this attitude of kindliness, of befriending what is into the rest of your day. And wishing you a great day and thank you for your practice.
Meditation
4.6Befriending and Soothing Emotions
A practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So starting off here by taking a moment to get really comfortable and settled here for meditation. Allowing your eyes to gently close. And taking a deep breath in. And letting it go. And just resting attention nowon the feeling of your breath.
Just riding the waves of breath in the body. Feeling the sensations. And letting the sensations of the breath anchor you and ground you in the present moment. And if you have something really unpleasant or challenging happening in your experience, such as a strong pain in the body or a really difficult emotion, just seeing if you can begin to bring a kindly and tender awareness right into where you experience those sensations of pain. Almost as if you're attending to it, like you would tend to a loved one who was hurting.
And bringing it kindness. Perhaps even imagining that you could breathe a compassionate and soothing breath right into and out from where you feel those sensations. And of course, if there's no unpleasant or challenging experience present, then you can simply feel the flow of the breathing. If we can bring a compassionate and kindly awareness to our difficulty, in that way, we're no longer locked in a struggle against what's happening. But we're able to befriend it.
And then we can meet what's happening with our full presence. Waging peace with our present moment experience. So just continuing to feel the flow of the breath here for a few more moments. Just resting in the present moment, resting in the feeling of the breathing. And as the practice comes towards the close, once again taking a deep breath in.
Letting it go. And beginning to wriggle the fingers and toes. And when you're ready, opening the eyes. And perhaps now making an intention to take this attitude of kindliness, of befriending what is into the rest of your day. And wishing you a great day and thank you for your practice.
Meditation
4.6Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Similar to this
More from this teacher
Get Unlimited Access
Start your mindfulness journey today.
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
- Over 1,800 meditations, sleep, calm music, naturescapes and more
- Daily mindfulness video meditations 365 days a year
- 100s of courses and tools to help manage anxiety, sleep and stress
Email Missing
We couldn’t detect your email with the SSO provider you have selected.Mindfulness Guarantee
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
Bring balance into your everyday life.
We believe in a world where everybody has access to the life-changing skills of mindfulness.
- 2,000+ Guided Meditations
- Daily Coaching
- Sleep Content
- Mindful Exercises
- Mindful Radio
- 10+ Courses from world-class teachers
Private Browsing
Added to your cart!
Special Offer
Mindfulness
🎉 This purchase will qualify you for an exclusive discount!
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.
- 2,000+ guided meditations from world-leading teachers
- Daily video coaching from mindfulness experts
- Sleep meditations, music and soundscapes
- Mindful exercises like breathworks, gratitude and journaling
- Mindfulness podcasts, talks and expert Q&As
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Mindfulness
Annual membership
$0
Hear from our members
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.
-
Thank you for joining us
Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
Start a free trial to play this session
7-Days free trial, cancel anytime.
Finish personalizing your account
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.
- 2000+ Guided Meditations
- Courses from world-class teachers
- Resources for Stress + Anxiety
- Breathing exercises, gratitude practices, relaxation techniques
- Sleep meditations, playlists, stories
- Mindful talks, podcasts, music, nature sounds