See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work






Scan the following QR code with your camera app to open it on your phone

The Basics of Mindfulness

A simple breathing meditation to help bring more balance, calm and concentration to the mind.

Today, we'll do a simple

breathing meditation, which will

help bring more balance, calm

and concentration to the mind.

So don't worry if you've never done

any meditation before, I'm going to be

guiding you through every step of the way.

So just settling in to your seat

now, in a comfortable position.

And seeing if you can sit

upright rather than slouching.

And allowing your eyes to gently close.

And as a way of settling in

here more fully, just now taking

three deep, slow, full breaths.

So breathing in.

And breathing out.

And just doing two more like that now.

And with each exhale, can you get

a sense of allowing your body to

relax and settle into gravity and

into this moment, a little more.

And as you let go of any control of

the breath now, just shifting your

awareness all the way down into the belly.

Just focus on feeling the

sensations of the breath here.

The rising of your belly on the inhale.

And the falling on the exhale.

And if you find it easier to focus

on the breath at maybe the tip of the

nostrils or in the chest, that's fine too.

So feeling free to pay attention

to wherever the breath feels the

strongest and the easiest to follow.

And from time to time, you'll

probably find that your attention

gets caught up in thinking.

Maybe worries, anxieties,

memories, or your to-do list.

And so you're no longer

feeling the breath.

Whenever that happens, just

notice what thought your mind was

caught up in and letting it go.

And simply beginning again to focus on

the sensations of the breath in the body.

As best you can, just keep following the

flow and sensation of the breath here.


And out.

And as this practice now begins to

draw towards the close, just gently

wriggle your fingers and toes.

Notice how you mind and body feel

after taking some time for meditation.

So it's, it's quite common to find sitting

in stillness a little difficult at first,

since our minds are often racing all day.

So rest assured that with practice, the

mind settles and relaxes quicker and the

whole practice becomes easier and easier.

You'll find as you continue to practice

meditation, that the calm and clarity of

mindfulness will flow not only into your

meditation but into your daily life too.

So when you're ready,

gently opening the eyes.

Similar to this

Awakening Out of Autopilot ModeMeditation by Melli O'Brien
Melli O'Brien

Awakening Out of Autopilot Mode

Meditation · 5-20 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Get started today

Start your 7-day free trial
Or sign up with

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

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.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.