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
Every moment life is changing. In this practice, we turn out attention to the changing inner and outer landscape of experience as so learn to abide with a visceral understanding of the reality of change.
Beginning your meditation practice
by finding a comfortable posture
where you can sit relaxed yet
upright, grounded and alert.
Lowering the gaze or closing the eyes.
And attuning awareness
to sound, to hearing.
Where are the distanct sounds?
Near sounds?
The symphony of sounds?
No need to think about the source
of the sound nor visualize it.
Simply aware of the ebbing and
flowing of sounds, of silence.
Sounds appear and are known quite
effortlessly with mindful awareness.
So resting in this receptive
quality of attention, receiving
this changing soundscape.
We have sounds, and
silence between the sounds.
And with that same receptive attitude,
receiving the sensations of the body.
Sensations ceaselessly coming and going.
Sensations of touch, tingling,
vibration, movement, pulsing,and
energy, contraction and expansion.
Aware of this changing landscape
of body, moment by moment.
So to awareness of the
changing nature of breath.
No two breaths alike.
All of the myriad sensations of
the inhale, expansion, lifting.
And sensations changing with
the exhale, releasing, falling.
No two breaths the same.
No two moments the same.
Sounds appearing and disappearing.
Sensations ebbing and flowing.
Tied to breathing, moving in and out.
Aware of the fluctuation of
temperature, warmth, coolness.
The fleeting sense of smell.
Fragrance in the air as you inhale.
And transient quality of
taste in the mouth at times.
Resting in the stillness of awareness,
present to this flow of phenomenon.
At times aware of the
changing terrain of the heart.
Moods, emotions coming and going,
sometimes like mist or like storms.
Felt the sensation in the body.
At times aware of the
flickering of thoughts, images.
Thoughts, images coming
and going ceaselessly.
So too with sensation, sounds.
Attune to this waterfall of experience.
Sounds coming and going, sensations
ebbing an flowing, breath moving in
and out, moods, emotions, thoughts
and images appearing and disappearing.
Tune to this changing flow of
experience, moment by moment.
And as we bring the practice to a close,
noticing the influence of attending
to this changing nature of experience.
No two moments the same.
Ebbing and flowing of phenomena in our
experience, in the world around us.
Helps us understand more
deeply this truth of change.
So please enjoying your practice.
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.