Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Enjoying This Moment

Cultivate presence, peace, and gratitude in this uplifting and serene meditation.

Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.

So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.

And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.

Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.

What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.

And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your day. Thank you for your practice.

Take care.

Meditation

4.7

Enjoying This Moment

Cultivate presence, peace, and gratitude in this uplifting and serene meditation.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.

So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.

And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.

Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.

What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.

And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your day. Thank you for your practice.

Take care.

Meditation

4.7

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Join our free newsletter

Discover exclusive events, first access to new features, community stories, and a monthly curation of our best mindfulness insights.

By continuing, you agree to our terms of service and privacy policy.

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

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

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

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.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds