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
In this meditation we cultivate gratitude—a quality of awareness that allows us to appreciate what’s happening at the present moment.
So starting now by finding a
comfortable position for the meditation.
And when you're ready, just
allowing the eyes to gently close.
And as a way of arriving here a
little more fully, just taking
three deep, slow, full breaths.
So breathing in.
And breathing out.
And two more like that in your own time.
And at the end of this next exhale, just
letting go of any control of the breath.
Letting the body breathe
in its own rhythm and pace.
And beginning to bring your focus to
feeling all the different places in your
body where there's clothing touching skin.
So you might feel the texture.
Maybe sensations of movement as
clothing brushes past, maybe the chest
or the belly due to the breathing.
There might be temperature.
All the places where
clothing is touching skin.
And then tuning into the feeling of the
breath right at the tip of the nostrils.
And perhaps noticing the subtle
difference in temperature here.
The breath is a little bit warmer on the
exhale, a little bit cooler on the inhale.
And then noticing the sounds around you.
Just tuning into the song of this moment.
And so far, we've been deliberate about
choosing the various objects of attention.
We felt the breath, touch of clothing
against skin, and listened to sounds.
So now opening to all the
various sensations of the present
moment with a light touch.
So just sitting here fully
present and open to it all.
So just continuing to sit
here, dwelling in this open
awareness of the present moment.
And if the mind wanders away, just drawing
it back to being here and now more fully.
In our daily lives, there's many ways
that we can use an awareness of our
senses to help us become present.
You could slow down and really
taste and savor your food.
You could feel your feet on the ground
as you walk or take a pause to just
listen to the sounds around you.
So today, try and remember that you
can use this awareness of your senses
to anchor you into mindfulness.
So now as we bring this meditation to
a close, just taking a deep breath in.
And letting it go, as you begin
to wriggle fingers and toes.
And when you're ready, opening the eyes.
And just notice how your mind
and body feel after taking
this time out for meditation.
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.