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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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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
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Learn how to settle your attention, without strain, to cultivate a calm mind.
Let's begin by finding a comfortable posture. This could be sitting, lying, down or standing. Something that allows you to be still. If it's comfortable, you can invite your eyes to close. And we'll start by taking a deep breath together.
In through the nose. And slowly out through the mouth. Inviting the jaw to relax and soften. Allowing the shoulders to be at ease. And invite the belly and hands to relax as well.
The breath can come back to its natural rhythm. No need to force it or deepen it, just breathe as you naturally would. And for the next couple of minutes, just practice being with and feeling the breath. If it's helpful, you could place one hand on your belly. Feeling it as it inflates with an inhale.
And deflateswith an exhale. Just following that soft, rhythmic motion, I'll give you some time in silence to practice. In this meditation, we're practicing cultivating the calmness that can come through focus. Each time we cultivate a quality of attention and focus on our breath, we're stabilizing the mind and experiencing some of the stress reduction that can come from that. We'll take it a step further here.
And after each breath, the invitation will be to count a number. So it would sound like this inhale, exhale, and then in your head, count one. Another inhale, another exhale, count two. And you just try to do this until you get to 10. It's a helpful way to monitor when the mind has wandered off so that you could bring it back and deepen that concentration.
So I'll give you a couple of minutes in silence to practice this. If you lose your spot and forget what number you're at, just come back to one. There's no gold star. This is just for your own practice. So try it out.
Good job. And just remember to remain relaxed while you're doing this. It's kind of like a game, but we want to be easeful with it, not get caught up in tension. Okay. Let's take one deep breath together.
In through the nose. Out through the mouth. And when you're ready, you can reorient yourself and allow the eyes to open. Great job. Okay.
So you got to experience some counting meditation. You might've been frustrated with my voice coming in and interrupting, but remember this is not to get to 10 and then you win. The numbers are there to serve as guidance and they help you recognize if your attention has wandered off, because if you've stopped counting that means you stopped being aware. So each time you notice that happening, you just start back at one. This is something you could practice on your own, or you could go back through it in this meditation.
Thank you for your practice. I'll talk to you shortly and take care.
Calm Focus
Learn how to settle your attention, without strain, to cultivate a calm mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's begin by finding a comfortable posture. This could be sitting, lying, down or standing. Something that allows you to be still. If it's comfortable, you can invite your eyes to close. And we'll start by taking a deep breath together.
In through the nose. And slowly out through the mouth. Inviting the jaw to relax and soften. Allowing the shoulders to be at ease. And invite the belly and hands to relax as well.
The breath can come back to its natural rhythm. No need to force it or deepen it, just breathe as you naturally would. And for the next couple of minutes, just practice being with and feeling the breath. If it's helpful, you could place one hand on your belly. Feeling it as it inflates with an inhale.
And deflateswith an exhale. Just following that soft, rhythmic motion, I'll give you some time in silence to practice. In this meditation, we're practicing cultivating the calmness that can come through focus. Each time we cultivate a quality of attention and focus on our breath, we're stabilizing the mind and experiencing some of the stress reduction that can come from that. We'll take it a step further here.
And after each breath, the invitation will be to count a number. So it would sound like this inhale, exhale, and then in your head, count one. Another inhale, another exhale, count two. And you just try to do this until you get to 10. It's a helpful way to monitor when the mind has wandered off so that you could bring it back and deepen that concentration.
So I'll give you a couple of minutes in silence to practice this. If you lose your spot and forget what number you're at, just come back to one. There's no gold star. This is just for your own practice. So try it out.
Good job. And just remember to remain relaxed while you're doing this. It's kind of like a game, but we want to be easeful with it, not get caught up in tension. Okay. Let's take one deep breath together.
In through the nose. Out through the mouth. And when you're ready, you can reorient yourself and allow the eyes to open. Great job. Okay.
So you got to experience some counting meditation. You might've been frustrated with my voice coming in and interrupting, but remember this is not to get to 10 and then you win. The numbers are there to serve as guidance and they help you recognize if your attention has wandered off, because if you've stopped counting that means you stopped being aware. So each time you notice that happening, you just start back at one. This is something you could practice on your own, or you could go back through it in this meditation.
Thank you for your practice. I'll talk to you shortly and take care.
Duration
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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
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