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 you'll be guided into observing the sensations of your breath as a way of grounding in the calm and stillness of mindful awareness.
So settling into a comfortable
position for this meditation.
Allowing your eyes to gently close.
And as a way of gathering awareness
to the present moment, just taking
three deep, slow, full breaths.
Breathing in and following the
breath for its full journey in.
And breathing out, following the
breath for its full journey out.
And two more like that.
And now just letting go of
any control of the breath.
Allowing the breath to be natural.
And expanding the focus of your
attention out to the sounds around you.
And sounds in all directions.
And having a sense of taking in the
whole surrounding soundscape at once.
Allowing this dance of sound
to unfold in awareness.
And noticing the changing
nature of sounds.
How sounds are transient and fleeting.
They may have a beginning.
they unfold, and then
dissolve back into stillness.
And now letting this awareness of sounds
fade into the background and bringing
your awareness now to the internal
world and listening to thoughts.
And bringing your full attention now
to observing and listening to thoughts.
They might be thoughts about
problems, plans or worries, or
perhaps about what we're doing now.
There might be negative,
happy or neutral thoughts.
Just see if it's possible to
simply observe them all as they
come, stay awhile, and then go.
So just letting the
dance of thoughts unfold.
There's no need to try to
control your thoughts in any way.
So just letting them come and go on
their own, just like you did with sounds.
And now withdrawing attention
from the thoughts and noticing the
still spaciousness in which every
thought is born into, unfolds in,
and then dissipates back into.
So this is not something you can
grasp with the mind, but simply
sensing into that stillness that's
there at the heart of who you are.
And just resting for a few moments
in that awareness and just letting
the dance of thoughts unfold.
And then taking a deep breath in.
And breathing out, begin to
wriggle fingers and toes.
And then opening the eyes.
And as you go about your day to
day, just remembering that no matter
where you find yourself and no matter
what happens, the breath is always
available to you as an anchor back
to that awareness and to a sense of
stillness, wholeness, and inner peace.
And 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.