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 explore a powerful cognitive hack to step out of our mental chaos and into presence.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing. And if it feels comfortable for you, you can invite your eyes to close. We'll, take a deep breath together. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Allow the shoulders to be at ease. And invite the belly to soften. We're really just letting go of any tension that might be in the body.
As the body starts to relax, the breath can fall back into its normal rhythm. We'll take a few moments just to anchor our attention at the breath as a way to stabilize our concentration and rein in some of those thoughts that may be pulling us in a lot of different directions. In today's meditation where talking about shifting our what if to what is. We're all familiar with the tension that can be created from the what if minds? What if this happens? What if that happens? What if it doesn't go well? What if they don't like me? What if, what if, what if. We need to balance that with what is.
Connecting to what is actually here right now rather than just what my mind thinks might happen. And the best way to do this is to drop into our sensory experience because there's no story in our senses, that comes from thoughts. So we'll move through the five senses, just being with what is here at this sense. Starting with the sense of sight. You might have visual images in your mind.
But the actual experience of seeing with your eyes closed right now, what's that like? Chances are, it's just darkness. You're welcome to open your eyes for a moment, if you'd like. Noticing what is it like to see? We might have stories and labels about what we're seeing. Really it's just shape and color and it comes together in a particular formation. So can we just observe seeing.
And close your eyes again. Now let's do that with hearing. What do you hear? What about smelling? Is there anything you can smell in this moment, even if it's subtle? What's the smell of the space you're in? And taste. Is there any taste right now? Maybe lingering taste on your tongue from a previous meal. And then lastly, for now, what is it that you feel? What sensations are in your body? Is it your seat against the chair? The back against the couch? Do you feel air against your skin? When we drop into our senses in this way, we're shifting from what if to what is.
It takes us out of the story of our mind and into the most immediate, direct, fundamental layer of our present moment experience. So let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can open your eyes again.
Great job. As you go about your day today, see if you can practice shifting your what if to what is. I think you'll be happy with what you see and how helpful it can be for taking us out of the stress of the moment. As always, thank you so much for your practice. And until we talk again, take care.
Shift “What if” to “What is”
In this meditation, we'll explore a powerful cognitive hack to step out of our mental chaos and into presence.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing. And if it feels comfortable for you, you can invite your eyes to close. We'll, take a deep breath together. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Allow the shoulders to be at ease. And invite the belly to soften. We're really just letting go of any tension that might be in the body.
As the body starts to relax, the breath can fall back into its normal rhythm. We'll take a few moments just to anchor our attention at the breath as a way to stabilize our concentration and rein in some of those thoughts that may be pulling us in a lot of different directions. In today's meditation where talking about shifting our what if to what is. We're all familiar with the tension that can be created from the what if minds? What if this happens? What if that happens? What if it doesn't go well? What if they don't like me? What if, what if, what if. We need to balance that with what is.
Connecting to what is actually here right now rather than just what my mind thinks might happen. And the best way to do this is to drop into our sensory experience because there's no story in our senses, that comes from thoughts. So we'll move through the five senses, just being with what is here at this sense. Starting with the sense of sight. You might have visual images in your mind.
But the actual experience of seeing with your eyes closed right now, what's that like? Chances are, it's just darkness. You're welcome to open your eyes for a moment, if you'd like. Noticing what is it like to see? We might have stories and labels about what we're seeing. Really it's just shape and color and it comes together in a particular formation. So can we just observe seeing.
And close your eyes again. Now let's do that with hearing. What do you hear? What about smelling? Is there anything you can smell in this moment, even if it's subtle? What's the smell of the space you're in? And taste. Is there any taste right now? Maybe lingering taste on your tongue from a previous meal. And then lastly, for now, what is it that you feel? What sensations are in your body? Is it your seat against the chair? The back against the couch? Do you feel air against your skin? When we drop into our senses in this way, we're shifting from what if to what is.
It takes us out of the story of our mind and into the most immediate, direct, fundamental layer of our present moment experience. So let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can open your eyes again.
Great job. As you go about your day today, see if you can practice shifting your what if to what is. I think you'll be happy with what you see and how helpful it can be for taking us out of the stress of the moment. As always, thank you so much for your practice. And until we talk 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.