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
Children will be supported in strengthening their self-awareness and ability to sustain focus, through an exercise that cultivates body awareness.
Hello and welcome. We're going to be doing a body scan today to help your mind and entire body feel really calm and completely relax. Let's start by sitting or laying down in a comfy position. You can lay or sit, however you like, so as long as you feel comfortable in your spot. Take your time in finding a position that feels just right for your whole body.
Now ,let's place our hands gently on top of our belly. With our hands on our belly, we can really feel our belly get bigger when we take a breath in. And smaller when we breathe out. Hold your hands there while we take some big breaths together. Breathe in through your nose for 3, 2, 1.
And breathe out through your mouth for 5, 4, 3, 2, 1. Again, in through your nose for 3, 2, 1. And out through your mouth for 5, 4, 3, 2, 1. One more time. In through your nose for 3, 2, 1.
And out through your mouth for 5, 4, 3, 2, 1. Keep breathing slowly on your own, any way that's comfortable for you. Now, can you gently close your eyes as you give each part of your body your loving attention. Let's start down at your feet. Your feet might feel relaxed or still active, either way is okay.
Notice if your feet feel cold or warm. You may feel socks or shoes on your feet. Notice how that surface feels on your feet. It might feel soft or hard. Tight or loose.
Let's go up now to your legs. Notice if your legs are feeling tired or heavy, or if they're feeling excited and energized. Any way that they feel is okay. Can you feel your clothes on your legs? Is the fabric soft or rough? Maybe in between. Do your clothes feel tight or loose around your legs? Now, let's move up to your belly where your hands are placed.
Can you still notice how your belly goes up and down when you breathe? Take a big breath in and feel your belly get bigger. Now, hold your breath and then slowly let go of the air. Can you feel how your belly gets smaller? Let's move our attention further up now. Can you notice how your chest and your heart feel in this moment? Can you feel the clothes around your chest? Notice the textures of your clothes. Notice how your skin feels against the fabric.
Your heart might feel open and vibrant right now. Or your heart can feel heavy and tired. It's okay for your heart to feel any way that it needs to in the moment. Because however it may feel, your heart will always keep beating for you. Now let's move up to your arms and your hands.
Can you notice if your arms are feeling heavy or light? Have you been using them a lot today? They might feel tired or loose. Now, let's give our attention to the hands placed gently on your belly. Let your fingers spread out and relax. Notice the textures of the surface that they're resting on. Notice the sensation of your hands moving up and down on your belly to the rhythm of your breath.
Now, let's notice how the shoulders and neck feel. Are they stiff or tense? If they are, that's okay. Let's try to let go of the weight and allow your shoulders and neck to melt into relaxation. Finally, let's give our attention to the face and head. What expression do you have on your face right now? Can you relax your jaw and eyebrows even more? Breathe in through your nose.
And out through your mouth. Feel a sensation of being fully present in your body. Can you say a mental thank you to your body? It's a smart and powerful system working hard every day just for you. Thank you body for everything you've done today. Thank you body for all that you do every day.
Let's take one more big breath in. And slowly breathe out through your mouth. You can start to gently open your eyes. Wiggle your fingers and toes. And take a moment to prepare your mind and body for the next part of your day.
Thank you for your practice and dedicating this time towards mindfulness today. I hope that you've enjoyed this meditation and I'll see you again next time.
Calming Body Scan
Children will be supported in strengthening their self-awareness and ability to sustain focus, through an exercise that cultivates body awareness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hello and welcome. We're going to be doing a body scan today to help your mind and entire body feel really calm and completely relax. Let's start by sitting or laying down in a comfy position. You can lay or sit, however you like, so as long as you feel comfortable in your spot. Take your time in finding a position that feels just right for your whole body.
Now ,let's place our hands gently on top of our belly. With our hands on our belly, we can really feel our belly get bigger when we take a breath in. And smaller when we breathe out. Hold your hands there while we take some big breaths together. Breathe in through your nose for 3, 2, 1.
And breathe out through your mouth for 5, 4, 3, 2, 1. Again, in through your nose for 3, 2, 1. And out through your mouth for 5, 4, 3, 2, 1. One more time. In through your nose for 3, 2, 1.
And out through your mouth for 5, 4, 3, 2, 1. Keep breathing slowly on your own, any way that's comfortable for you. Now, can you gently close your eyes as you give each part of your body your loving attention. Let's start down at your feet. Your feet might feel relaxed or still active, either way is okay.
Notice if your feet feel cold or warm. You may feel socks or shoes on your feet. Notice how that surface feels on your feet. It might feel soft or hard. Tight or loose.
Let's go up now to your legs. Notice if your legs are feeling tired or heavy, or if they're feeling excited and energized. Any way that they feel is okay. Can you feel your clothes on your legs? Is the fabric soft or rough? Maybe in between. Do your clothes feel tight or loose around your legs? Now, let's move up to your belly where your hands are placed.
Can you still notice how your belly goes up and down when you breathe? Take a big breath in and feel your belly get bigger. Now, hold your breath and then slowly let go of the air. Can you feel how your belly gets smaller? Let's move our attention further up now. Can you notice how your chest and your heart feel in this moment? Can you feel the clothes around your chest? Notice the textures of your clothes. Notice how your skin feels against the fabric.
Your heart might feel open and vibrant right now. Or your heart can feel heavy and tired. It's okay for your heart to feel any way that it needs to in the moment. Because however it may feel, your heart will always keep beating for you. Now let's move up to your arms and your hands.
Can you notice if your arms are feeling heavy or light? Have you been using them a lot today? They might feel tired or loose. Now, let's give our attention to the hands placed gently on your belly. Let your fingers spread out and relax. Notice the textures of the surface that they're resting on. Notice the sensation of your hands moving up and down on your belly to the rhythm of your breath.
Now, let's notice how the shoulders and neck feel. Are they stiff or tense? If they are, that's okay. Let's try to let go of the weight and allow your shoulders and neck to melt into relaxation. Finally, let's give our attention to the face and head. What expression do you have on your face right now? Can you relax your jaw and eyebrows even more? Breathe in through your nose.
And out through your mouth. Feel a sensation of being fully present in your body. Can you say a mental thank you to your body? It's a smart and powerful system working hard every day just for you. Thank you body for everything you've done today. Thank you body for all that you do every day.
Let's take one more big breath in. And slowly breathe out through your mouth. You can start to gently open your eyes. Wiggle your fingers and toes. And take a moment to prepare your mind and body for the next part of your day.
Thank you for your practice and dedicating this time towards mindfulness today. I hope that you've enjoyed this meditation and I'll see you again next time.
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.