Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Already have an account?
00:00
00:00
The Head-Heart-Gut Check-In
Tap into the intelligence, wisdom and intuition of your head, heart and gut to make better decisions and stay more in touch with what really matters.
So just beginning this meditation by closing your eyes, if that feels okay for you. And just taking one, deep, slow, conscious breath in. And letting it out. And now just inviting you to bring, to mind a decision you need to make or perhaps something in your life you're a little confused about, a situation where you'd like more clarity. And now just bringing the focus of your attention to the head area.
And also noticing, acknowledging what kinds of thoughts are present in relation to that current situation or choice that needs to be made? There might be thoughts that have been going around in the head for some time about this particular choice. So just acknowledging what's here now or what thoughts have been arising about this for a while. And at the end of the next exhale, just allowing your awareness to drop down into your heart area. If you find it helpful, you could even place a hand over your heart. Take a moment now to tune into, to attend to what values you have in this current situation, what you care about most deeply, and what your deepest intention is for this choice or situation.
And on the next exhale, just dropping your awareness down into the gut area. And again, you might find it helpful to place a hand over your stomach. And just tuning into any hunches, intuitions or emotions that might be present in relation to this current choice that needs to be made. And then taking a deep, slow, full breath, all the way in. And all the way out.
And then now having a sense of collecting and integrating all of that information you've gathered. And then mentally asking yourself the question, what shall I do now? And simply give yourself a moment now to listen for the answer. So don't worry if you don't get a clear answer right away. You can repeat this practice as many times as you need to, and at any time. And you might find it helpful to journal about what came up for you today.
That can be really helpful in finding more clarity. So now just coming back to the feeling of the breath in your body. And taking a deep, slow, full breath in now. And as you breathe out, just beginning to wriggle the fingers and the toes. And noticing how your mind and body are feeling after taking some time for meditation.
And when you're ready, you can open the eyes. Reconnect with the world around you, the colors and shapes and play of light and shadow in the room. And wishing you a really great day. Take care.
Meditation
4.6The Head-Heart-Gut Check-In
Tap into the intelligence, wisdom and intuition of your head, heart and gut to make better decisions and stay more in touch with what really matters.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just beginning this meditation by closing your eyes, if that feels okay for you. And just taking one, deep, slow, conscious breath in. And letting it out. And now just inviting you to bring, to mind a decision you need to make or perhaps something in your life you're a little confused about, a situation where you'd like more clarity. And now just bringing the focus of your attention to the head area.
And also noticing, acknowledging what kinds of thoughts are present in relation to that current situation or choice that needs to be made? There might be thoughts that have been going around in the head for some time about this particular choice. So just acknowledging what's here now or what thoughts have been arising about this for a while. And at the end of the next exhale, just allowing your awareness to drop down into your heart area. If you find it helpful, you could even place a hand over your heart. Take a moment now to tune into, to attend to what values you have in this current situation, what you care about most deeply, and what your deepest intention is for this choice or situation.
And on the next exhale, just dropping your awareness down into the gut area. And again, you might find it helpful to place a hand over your stomach. And just tuning into any hunches, intuitions or emotions that might be present in relation to this current choice that needs to be made. And then taking a deep, slow, full breath, all the way in. And all the way out.
And then now having a sense of collecting and integrating all of that information you've gathered. And then mentally asking yourself the question, what shall I do now? And simply give yourself a moment now to listen for the answer. So don't worry if you don't get a clear answer right away. You can repeat this practice as many times as you need to, and at any time. And you might find it helpful to journal about what came up for you today.
That can be really helpful in finding more clarity. So now just coming back to the feeling of the breath in your body. And taking a deep, slow, full breath in now. And as you breathe out, just beginning to wriggle the fingers and the toes. And noticing how your mind and body are feeling after taking some time for meditation.
And when you're ready, you can open the eyes. Reconnect with the world around you, the colors and shapes and play of light and shadow in the room. And wishing you a really great day. Take care.
Meditation
4.6Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Similar to this
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
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.
Mindfulness
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!
Special Offer
Mindfulness
🎉 This purchase will qualify you for an exclusive discount!
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.
- 2,000+ guided meditations from world-leading teachers
- Daily video coaching from mindfulness experts
- Sleep meditations, music and soundscapes
- Mindful exercises like breathworks, gratitude and journaling
- Mindfulness podcasts, talks and expert Q&As
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Mindfulness
Annual membership
$0
Hear from our members
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.
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.
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.
- 2000+ Guided Meditations
- Courses from world-class teachers
- Resources for Stress + Anxiety
- Breathing exercises, gratitude practices, relaxation techniques
- Sleep meditations, playlists, stories
- Mindful talks, podcasts, music, nature sounds