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 to create a safe, compassionate, and soothing inner space with which you can hold any difficult emotions.
So just finding a comfortable
position on a cushion or on a chair.
And lightly closing the
eyes, if you care to.
And just tuning into the feeling
of the breath in your body.
And as you continue to follow the
breathing now, there may be emotions
arising, maybe also thoughts.
And when we experience any difficult
emotions in our meditation, whether
it's sadness, fear, loneliness,
irritation, or anger, our instinct is
to try to push them away or ignore them.
But that doesn't really help us because
pushing away emotions only tends to
prolong them and make them bigger.
So today, if anything is arising
that feels difficult, see if you
can create a safe space within you,
a container of awareness that can
hold whatever's arising in a gentle,
compassionate and accepting way.
So seeing if you can have a sense
of tending to any pain, resistance,
or discomfort like you would tend
to a loved one who was hurting.
If your loved one was upset, you wouldn't
try to make them go away or ignore them.
You'd simply give them support, maybe
a hug or a loving presence to be with.
See if you can meet any difficult
emotions in this way too.
Allow the emotion, to arise,
acknowledge the emotion, and create a
safe container of awareness for them.
And just continuing to
follow the breathing..
Staying in touch with the breathing in.
The breathing out.
And the spaces in between the breaths.
When we create this container of
awareness, we learn to offer a safe
space for our emotions, offering them
compassion, gentleness, and acceptance.
And in this way, we can then
be with anything, no matter
how hard or scary it feels.
So just continuing for these last
moments of practice to follow the
breathing and having this attitude
of creating a safe container for
any emotions to arise and dissipate.
And now bringing this practice to
a close by taking a deep breath in.
And breathing out, beginning to
wriggle the fingers and toes.
And when you're ready,
you can open the eyes.
So well done today.
You've learned to be with difficult
emotions in a brave, kind and healthy way.
So just knowing that when you're
going through hard times, you
can use this meditation again.
You might like to favorite it.
Or you can simply practice
accepting your emotions and
tending to them with compassion.
Difficult emotions can then
simply pass in their own time.
And you move through them in
a way that makes you stronger
and wiser on the other side.
And wishing you a great day.
Thank you for your practice.
Take care.
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.