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
In this meditation, we'll train our mind to access the natural happiness that arises when we are deeply present.
So let's start by finding a comfortable posture. This could be sitting, lying down, or even standing up. Once you're settled, I invite you to close your eyes if that feels comfortable. And we'll start by taking one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. Inviting the shoulders to be at ease. As well as the hands and the belly.
Just let your breath find a natural rhythm. You don't need to breathe deeply or in a way that you perceive to be appropriate for meditation. Whatever feels comfortable and natural for your body. And as you start to rest here in stillness, remind yourself that you've allocated this period of time for you. And because of that, there's no place else you need to be, there's nothing else you need to do, and there are no problems you need to fix.
Instead, see what it's like to give yourself permission to just be here. By settling in in this way,we're already beginning to drop into a deeper kind of presence. You might notice the various thoughts in your mind about the future. Things you should remember to do, the things you did earlier today or yesterday, judgments, ideas about the meditation practice. You can just allow these thoughts to come and go.
And start to direct your attention to one central place, the breath. If it's helpful, you can place a hand on your belly. And feel the movement of the belly as it inflates with an inhale. And deflates with an exhale. This breath is going to serve as our anchor point.
In the same way an anchor stabilizes a boat, the breath can help stabilize our attention. So each time you notice the mind wander off into those thoughts, just gently redirect it right back to the breath. I'll give you a few moments in silence to practice that. Remember each time you notice a thought coming up, you just watch it as if you were to watch a cloud passing through the sky, and gently return the attention back to the breath. And you're focusing on the breath as if it were the most important thing in the world right now.
Full presence, full attention. So continue to try it out. So as we start to wind down this meditation, you can begin to mentally prepare yourself for a transition. Maybe wiggling the fingers, the toes. And when you're ready, you can let your eyes open again.
All right. Thank you for your practice and take care.
The Happiness of Presence
In this meditation, we'll train our mind to access the natural happiness that arises when we are deeply present.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So let's start by finding a comfortable posture. This could be sitting, lying down, or even standing up. Once you're settled, I invite you to close your eyes if that feels comfortable. And we'll start by taking one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. Inviting the shoulders to be at ease. As well as the hands and the belly.
Just let your breath find a natural rhythm. You don't need to breathe deeply or in a way that you perceive to be appropriate for meditation. Whatever feels comfortable and natural for your body. And as you start to rest here in stillness, remind yourself that you've allocated this period of time for you. And because of that, there's no place else you need to be, there's nothing else you need to do, and there are no problems you need to fix.
Instead, see what it's like to give yourself permission to just be here. By settling in in this way,we're already beginning to drop into a deeper kind of presence. You might notice the various thoughts in your mind about the future. Things you should remember to do, the things you did earlier today or yesterday, judgments, ideas about the meditation practice. You can just allow these thoughts to come and go.
And start to direct your attention to one central place, the breath. If it's helpful, you can place a hand on your belly. And feel the movement of the belly as it inflates with an inhale. And deflates with an exhale. This breath is going to serve as our anchor point.
In the same way an anchor stabilizes a boat, the breath can help stabilize our attention. So each time you notice the mind wander off into those thoughts, just gently redirect it right back to the breath. I'll give you a few moments in silence to practice that. Remember each time you notice a thought coming up, you just watch it as if you were to watch a cloud passing through the sky, and gently return the attention back to the breath. And you're focusing on the breath as if it were the most important thing in the world right now.
Full presence, full attention. So continue to try it out. So as we start to wind down this meditation, you can begin to mentally prepare yourself for a transition. Maybe wiggling the fingers, the toes. And when you're ready, you can let your eyes open again.
All right. Thank you for your practice and take care.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
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
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
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.
-
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.
-
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.
-
Thank you for joining us
Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.
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.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.