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
A practice to help you untangle from unhelpful thoughts and the suffering they can create.
So just starting now by finding as comfortable a position as possible. And if you care to, just lightly closing the eyes. And as a way of settling in here a little more fully, just inviting you to take three deep, slow, full breaths. So breathing in. And breathing out.
Two more breaths like that. And then at the end of this next exhale, just settling your awareness right into your body and right down into the contact points between your body and the ground beneath. Just feeling all of the sensations at those contact points. Grounding your awareness right here and now in the sensations of the contact points between body and the surface beneath. And now beginning to slowly scan your attention around your body.
And noticing the touch of clothing on your skin. All the different textures and sensations. And now feeling the breath flowing in and out of the nostrils. And perhaps noticing the subtle change in temperature between the in-breath and the out-breath. The breath is a little cooler on the inhale, a little bit warmer on the exhale.
And then take a moment to tune into the sounds all around you. Just taking in the song of this moment. From time to time, you might notice your attention wander away from listening to sounds and gets caught up in thinking, not a problem. As soon as you notice this, just take a second to notice what thought pulled you away. And then simply bring your focus back to listening to sounds, just for a few more moments.
So we've been using an awareness of our sense perceptions to really anchor us in mindful awareness. And in our daily lives, there are many ways in which we can use our senses to help us become present. So the next time you're stuck in traffic, instead of worrying or ruminating or cursing the traffic, you could simply feel your hands on the steering wheel or feeling the breath in your body, and take a moment to cultivate presence and calm. Or perhaps you could notice the colors and the sounds all around you on your lunch break today. And really try and remember that you can use this awareness of your senses as a mindfulness reminder.
This cultivation of mindfulness through your senses is not only a really powerful way to wake up to the present moment, but it's also one of the most enjoyable. So now, just gradually bringing this meditation to a close by taking a deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And then open the eyes. And just notice how your mind and body are feeling after taking this time out for meditation.
Okay, so congratulations on completing today's practice.
How to 'Anchor' to Inner Calm
A practice to help you untangle from unhelpful thoughts and the suffering they can create.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just starting now by finding as comfortable a position as possible. And if you care to, just lightly closing the eyes. And as a way of settling in here a little more fully, just inviting you to take three deep, slow, full breaths. So breathing in. And breathing out.
Two more breaths like that. And then at the end of this next exhale, just settling your awareness right into your body and right down into the contact points between your body and the ground beneath. Just feeling all of the sensations at those contact points. Grounding your awareness right here and now in the sensations of the contact points between body and the surface beneath. And now beginning to slowly scan your attention around your body.
And noticing the touch of clothing on your skin. All the different textures and sensations. And now feeling the breath flowing in and out of the nostrils. And perhaps noticing the subtle change in temperature between the in-breath and the out-breath. The breath is a little cooler on the inhale, a little bit warmer on the exhale.
And then take a moment to tune into the sounds all around you. Just taking in the song of this moment. From time to time, you might notice your attention wander away from listening to sounds and gets caught up in thinking, not a problem. As soon as you notice this, just take a second to notice what thought pulled you away. And then simply bring your focus back to listening to sounds, just for a few more moments.
So we've been using an awareness of our sense perceptions to really anchor us in mindful awareness. And in our daily lives, there are many ways in which we can use our senses to help us become present. So the next time you're stuck in traffic, instead of worrying or ruminating or cursing the traffic, you could simply feel your hands on the steering wheel or feeling the breath in your body, and take a moment to cultivate presence and calm. Or perhaps you could notice the colors and the sounds all around you on your lunch break today. And really try and remember that you can use this awareness of your senses as a mindfulness reminder.
This cultivation of mindfulness through your senses is not only a really powerful way to wake up to the present moment, but it's also one of the most enjoyable. So now, just gradually bringing this meditation to a close by taking a deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And then open the eyes. And just notice how your mind and body are feeling after taking this time out for meditation.
Okay, so congratulations on completing today's practice.
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.