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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
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In this meditation, we practice being deeply at peace with the moment as it is, while still feeling a motivation for growth and change.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. 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. Letting the shoulders be at ease. And the hands and the belly. As the body settles in, the breath can settle into its natural rhythm.
So today we're going to focus on cultivating a quality of contentment within ourself. And since a lot of our perceived contentment is related to how we feel in the body, we'll do a body scan meditation. So you can begin by bringing your awareness to the sensations in your head. This can include the top of your head, your face, back of your head, the ears. Just notice what it's like to feel this part of your body.
And this kind of awareness that we're bringing to the body scan is a compassionate curiosity. There's no right experience. Sometimes there'll be intense sensation. Sometimes, no sensation. So we made it with softness and an attitude of, Oh, this is interesting.
As we slide down into the shoulders and the arms. Feeling the sensations in the hands. Jumping the awareness over to the chest region. Maybe even feeling the heart beating. As you slide down now, feeling the belly.
Noticing the breath and creating some movement in the belly region. Down to the pelvis. The thighs. And as you're doing this, you can notice what your relationship to your body is. And whatever is arising, you're meeting it with that compassionate curiosity.
The privilege of being able to have a body functioning in whatever capacity it is. Down through the knees. Shins and calves. And then the feet. And then zooming out, bringing your awareness to your body as a whole.
And just saying, this is what my body is right now and this is how it feels right now. Not forever, not necessarily in the next moment, but just right now. Let's take one more deep breath together. In through the nose. And slowly out through the mouth.
And when you're ready, you can reorient yourself back into this space. Inviting the eyes to open. And gave yourself a little pat on the back. Great job today. As you're going throughout your day today, and you notice yourself frustrated with something and you have a negative internal experience, you can first assess, is this something that I need to be frustrated about? And should I take action because of this emotion? And if not, if it's not something that requires the feeling in order to do something, and see if you can practice just accepting and being with whatever the experience is.
Breathing into it saying, this is okay. I can be with this. By doing this, we're not only developing emotional regulation. But we're developing an equanimity with many different experiences, including the more uncomfortable ones. And this over time will lead to a much deeper contentment as we live our lives.
So you're doing great. Thanks for your practice. And we'll talk to you soon. Until next time, take care.
Contentment vs. Complacency
In this meditation, we practice being deeply at peace with the moment as it is, while still feeling a motivation for growth and change.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. 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. Letting the shoulders be at ease. And the hands and the belly. As the body settles in, the breath can settle into its natural rhythm.
So today we're going to focus on cultivating a quality of contentment within ourself. And since a lot of our perceived contentment is related to how we feel in the body, we'll do a body scan meditation. So you can begin by bringing your awareness to the sensations in your head. This can include the top of your head, your face, back of your head, the ears. Just notice what it's like to feel this part of your body.
And this kind of awareness that we're bringing to the body scan is a compassionate curiosity. There's no right experience. Sometimes there'll be intense sensation. Sometimes, no sensation. So we made it with softness and an attitude of, Oh, this is interesting.
As we slide down into the shoulders and the arms. Feeling the sensations in the hands. Jumping the awareness over to the chest region. Maybe even feeling the heart beating. As you slide down now, feeling the belly.
Noticing the breath and creating some movement in the belly region. Down to the pelvis. The thighs. And as you're doing this, you can notice what your relationship to your body is. And whatever is arising, you're meeting it with that compassionate curiosity.
The privilege of being able to have a body functioning in whatever capacity it is. Down through the knees. Shins and calves. And then the feet. And then zooming out, bringing your awareness to your body as a whole.
And just saying, this is what my body is right now and this is how it feels right now. Not forever, not necessarily in the next moment, but just right now. Let's take one more deep breath together. In through the nose. And slowly out through the mouth.
And when you're ready, you can reorient yourself back into this space. Inviting the eyes to open. And gave yourself a little pat on the back. Great job today. As you're going throughout your day today, and you notice yourself frustrated with something and you have a negative internal experience, you can first assess, is this something that I need to be frustrated about? And should I take action because of this emotion? And if not, if it's not something that requires the feeling in order to do something, and see if you can practice just accepting and being with whatever the experience is.
Breathing into it saying, this is okay. I can be with this. By doing this, we're not only developing emotional regulation. But we're developing an equanimity with many different experiences, including the more uncomfortable ones. And this over time will lead to a much deeper contentment as we live our lives.
So you're doing great. Thanks for your practice. And we'll talk to you soon. Until next time, take care.
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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.
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I love how the app gives me pointers to new things to explore.
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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.
-
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