Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
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
Tune into the present moment, unwind stress and mental clutter, and emerge feeling more alive, grounded, and calm.
So finding a comfortable position for this meditation. And when you're ready, allowing the eyes to close. And bring your focus into the body and downinto the sensations at the contact points between your body and the surface beneath. Just feeling the sensations at the contact points. Grounding your awareness right here and now.
Feeling the sensations. And feeling the weight of your body against the surface beneath. And begin to scan slowly around your physical body and noticing any of the parts of the body where you can feel the touch of clothing or coverings touching skin, different textures and temperatures. And then noticing the feeling of the flow of your breath moving in your body. Following its flow in and out.
And then letting go of being aware of the breath and shift the focus to noticing the sounds all around you. Taking in the song of this particular moment. And now opening to any emotions that might be present. Just noticing any emotions and meeting them with a kindly and accepting awareness. Becoming really curious about how the emotion feels in the body.
And where you feel it the most strongly. Noticing if you have a sense of the size of the sensations of the emotions, a shape. Whether it feels fuzzy or clear. Whether it has a sense of movement or stillness. And then letting this awareness of emotions fade into the background of awareness and bringing to the foreground any thoughts that might be arising and flowing through the moment.
No need to try to control the thoughts in any way. Just letting them come and go on their own, just like you did with sounds. Just letting the dance of thoughts unfold. And now opening awareness up to take in the whole present moment. All that's here to be known, heard, felt, and experienced.
Body sensations, sounds, emotions and thoughts. Just sitting here fully present and alive to it all. And now as we bring this meditation to a close, take a deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And when you're ready, opening the eyes.
And noticing how your mind and body are feeling after taking this time out for meditation. Thank you for your practice today.
Breath, Body, Sounds, Feeling
Tune into the present moment, unwind stress and mental clutter, and emerge feeling more alive, grounded, and calm.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So finding a comfortable position for this meditation. And when you're ready, allowing the eyes to close. And bring your focus into the body and downinto the sensations at the contact points between your body and the surface beneath. Just feeling the sensations at the contact points. Grounding your awareness right here and now.
Feeling the sensations. And feeling the weight of your body against the surface beneath. And begin to scan slowly around your physical body and noticing any of the parts of the body where you can feel the touch of clothing or coverings touching skin, different textures and temperatures. And then noticing the feeling of the flow of your breath moving in your body. Following its flow in and out.
And then letting go of being aware of the breath and shift the focus to noticing the sounds all around you. Taking in the song of this particular moment. And now opening to any emotions that might be present. Just noticing any emotions and meeting them with a kindly and accepting awareness. Becoming really curious about how the emotion feels in the body.
And where you feel it the most strongly. Noticing if you have a sense of the size of the sensations of the emotions, a shape. Whether it feels fuzzy or clear. Whether it has a sense of movement or stillness. And then letting this awareness of emotions fade into the background of awareness and bringing to the foreground any thoughts that might be arising and flowing through the moment.
No need to try to control the thoughts in any way. Just letting them come and go on their own, just like you did with sounds. Just letting the dance of thoughts unfold. And now opening awareness up to take in the whole present moment. All that's here to be known, heard, felt, and experienced.
Body sensations, sounds, emotions and thoughts. Just sitting here fully present and alive to it all. And now as we bring this meditation to a close, take a deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And when you're ready, opening the eyes.
And noticing how your mind and body are feeling after taking this time out for meditation. Thank you for your practice today.
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
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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.