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
Learn how to settle your attention, without strain, to cultivate a calm mind.
Let's begin by finding a comfortable posture. This could be sitting, lying, down or standing. Something that allows you to be still. If it's comfortable, you can invite your eyes to close. And we'll start by taking a deep breath together.
In through the nose. And slowly out through the mouth. Inviting the jaw to relax and soften. Allowing the shoulders to be at ease. And invite the belly and hands to relax as well.
The breath can come back to its natural rhythm. No need to force it or deepen it, just breathe as you naturally would. And for the next couple of minutes, just practice being with and feeling the breath. If it's helpful, you could place one hand on your belly. Feeling it as it inflates with an inhale.
And deflateswith an exhale. Just following that soft, rhythmic motion, I'll give you some time in silence to practice. In this meditation, we're practicing cultivating the calmness that can come through focus. Each time we cultivate a quality of attention and focus on our breath, we're stabilizing the mind and experiencing some of the stress reduction that can come from that. We'll take it a step further here.
And after each breath, the invitation will be to count a number. So it would sound like this inhale, exhale, and then in your head, count one. Another inhale, another exhale, count two. And you just try to do this until you get to 10. It's a helpful way to monitor when the mind has wandered off so that you could bring it back and deepen that concentration.
So I'll give you a couple of minutes in silence to practice this. If you lose your spot and forget what number you're at, just come back to one. There's no gold star. This is just for your own practice. So try it out.
Good job. And just remember to remain relaxed while you're doing this. It's kind of like a game, but we want to be easeful with it, not get caught up in tension. Okay. Let's take one deep breath together.
In through the nose. Out through the mouth. And when you're ready, you can reorient yourself and allow the eyes to open. Great job. Okay.
So you got to experience some counting meditation. You might've been frustrated with my voice coming in and interrupting, but remember this is not to get to 10 and then you win. The numbers are there to serve as guidance and they help you recognize if your attention has wandered off, because if you've stopped counting that means you stopped being aware. So each time you notice that happening, you just start back at one. This is something you could practice on your own, or you could go back through it in this meditation.
Thank you for your practice. I'll talk to you shortly and take care.
Calm Focus
Learn how to settle your attention, without strain, to cultivate a calm mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's begin by finding a comfortable posture. This could be sitting, lying, down or standing. Something that allows you to be still. If it's comfortable, you can invite your eyes to close. And we'll start by taking a deep breath together.
In through the nose. And slowly out through the mouth. Inviting the jaw to relax and soften. Allowing the shoulders to be at ease. And invite the belly and hands to relax as well.
The breath can come back to its natural rhythm. No need to force it or deepen it, just breathe as you naturally would. And for the next couple of minutes, just practice being with and feeling the breath. If it's helpful, you could place one hand on your belly. Feeling it as it inflates with an inhale.
And deflateswith an exhale. Just following that soft, rhythmic motion, I'll give you some time in silence to practice. In this meditation, we're practicing cultivating the calmness that can come through focus. Each time we cultivate a quality of attention and focus on our breath, we're stabilizing the mind and experiencing some of the stress reduction that can come from that. We'll take it a step further here.
And after each breath, the invitation will be to count a number. So it would sound like this inhale, exhale, and then in your head, count one. Another inhale, another exhale, count two. And you just try to do this until you get to 10. It's a helpful way to monitor when the mind has wandered off so that you could bring it back and deepen that concentration.
So I'll give you a couple of minutes in silence to practice this. If you lose your spot and forget what number you're at, just come back to one. There's no gold star. This is just for your own practice. So try it out.
Good job. And just remember to remain relaxed while you're doing this. It's kind of like a game, but we want to be easeful with it, not get caught up in tension. Okay. Let's take one deep breath together.
In through the nose. Out through the mouth. And when you're ready, you can reorient yourself and allow the eyes to open. Great job. Okay.
So you got to experience some counting meditation. You might've been frustrated with my voice coming in and interrupting, but remember this is not to get to 10 and then you win. The numbers are there to serve as guidance and they help you recognize if your attention has wandered off, because if you've stopped counting that means you stopped being aware. So each time you notice that happening, you just start back at one. This is something you could practice on your own, or you could go back through it in this meditation.
Thank you for your practice. I'll talk to you shortly and take care.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
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
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.
7-Days free trial, cancel anytime.
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.