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 brain to focus like a camera, zooming in when we want more detail, and zooming out when we want more space and perspective.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it's comfortable to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax as well as any tension in the face, around the eyes, the cheeks, the forehead, the lips. Inviting the shoulders to be at ease. And the hands and the belly. Giving the body full permission to just let go, as the breath settles back into its natural rhythm.
And we'll take a few moments to collect our attention on our breathing. As the mind wanders, we just gently bring it back to this breath, in this moment. In this meditation, we're going to practice the skill of zooming into our experience and zooming out of our experience. Very often, we get sucked into the actual content of our thoughts, our emotions, our pain, without an ability to step back and see the bigger picture. We're going to practice that zooming in and zooming out capacity here.
So start by bringing your attention very narrowly to the breath, as if you were focusing on the spot just around the belly button. On each inhale, you might notice the sensations there. And make your attention very precise, as if you were looking at it through the lens of a microscope. Just what are the sensations? All of your attention goes right there. Really narrow.
Just this one location in the body. Like you were shooting at a laser pointer with your attention right at that spot. And now reverse and expand the awareness. So instead of just focusing at the belly button, expand to include all the sensations in your body. Resting in a very broad, vast kind of awareness.
You might feel the outline of your body. You might also sense the space around your body. Being more attuned to sounds around you, smells, other sensory experience. You may even notice your body posture opens up a bit. Okay, let's get narrow again.
So focusing at the belly, really narrow. And expand open. Narrow again at the belly, like a laser pointer. And expand open. The last couple of moments here to just rest in this open, aware, relaxed presence.
We'll take one more deep breath together. Breathing in through the nose. And out through the mouth. And when you're ready, you can open your eyes. Great job.
As you go about your day today, see if you can practice using both of these skills. The ability to tune into one thing, really focused and the ability to step back, to zoom out and see the bigger picture. As always, thank you for your practice. And until we speak again, take care.
Zoom In and Out
In this meditation, we'll train our brain to focus like a camera, zooming in when we want more detail, and zooming out when we want more space and perspective.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it's comfortable to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax as well as any tension in the face, around the eyes, the cheeks, the forehead, the lips. Inviting the shoulders to be at ease. And the hands and the belly. Giving the body full permission to just let go, as the breath settles back into its natural rhythm.
And we'll take a few moments to collect our attention on our breathing. As the mind wanders, we just gently bring it back to this breath, in this moment. In this meditation, we're going to practice the skill of zooming into our experience and zooming out of our experience. Very often, we get sucked into the actual content of our thoughts, our emotions, our pain, without an ability to step back and see the bigger picture. We're going to practice that zooming in and zooming out capacity here.
So start by bringing your attention very narrowly to the breath, as if you were focusing on the spot just around the belly button. On each inhale, you might notice the sensations there. And make your attention very precise, as if you were looking at it through the lens of a microscope. Just what are the sensations? All of your attention goes right there. Really narrow.
Just this one location in the body. Like you were shooting at a laser pointer with your attention right at that spot. And now reverse and expand the awareness. So instead of just focusing at the belly button, expand to include all the sensations in your body. Resting in a very broad, vast kind of awareness.
You might feel the outline of your body. You might also sense the space around your body. Being more attuned to sounds around you, smells, other sensory experience. You may even notice your body posture opens up a bit. Okay, let's get narrow again.
So focusing at the belly, really narrow. And expand open. Narrow again at the belly, like a laser pointer. And expand open. The last couple of moments here to just rest in this open, aware, relaxed presence.
We'll take one more deep breath together. Breathing in through the nose. And out through the mouth. And when you're ready, you can open your eyes. Great job.
As you go about your day today, see if you can practice using both of these skills. The ability to tune into one thing, really focused and the ability to step back, to zoom out and see the bigger picture. As always, thank you for your practice. And until we speak again, 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
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.