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
Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
So just taking a moment to get comfortable
and settle in here for this meditation.
When you're ready, if you care to, just
allowing your eyes to lightly close.
And now just inviting you to take three
deep, slow, full breaths as a way of
arriving here a little more fully.
So breathing in.
And breathing out.
And two more breaths in the same way.
And then with each exhale, can you get a
sense of allowing any tension or tightness
in the body to soften a little and let go.
And then on the next exhale, just letting
your breath return to its own natural
rhythm and pace as you just continue
now to be attentive to the breath.
Just resting the mind on the
movement of the breath in the body.
And as you follow the breath, if at
some point you get lost in thought
or distracted by something, in that
moment, just really tuning into what
it was that caught your attention.
Was it a sound?
Or a thought?
Or perhaps a feeling?
So each time you're drawn by a
distraction, just mentally noting it.
So if there's sadness, you might
mentally note, Oh, here's sadness.
If there's anxiety, you
mentally note, Oh anxiety.
Or if you prefer to keep it even
simpler, you can just note, ah, feeling.
If you get lost in thought,
just mentally note, thinking.
And after you've mentally noted
thing, you just let go of distracted
you and return your attention
to the feeling of the breathing.
And so you don't have to note every
single thought and feeling that arises,
just the ones that distract you and
pull you out of the present moment.
And as this practice begins to draw to
a close, just taking a deep breath in.
And then letting it go.
Begin to wriggle fingers and toes.
And when you're ready,
you can open the eyes.
And throughout the rest of the
day, you can take this practice
of mental noting with you.
The more you note your thoughts
and emotions, the less vacant hook
you and draw you into reactivity.
With continued practice, mental
noting can become second nature
and can act as an anchor to your
calm center and a steady awareness.
Wishing you a wonderful day.
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.