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
In this meditation, we'll practice developing a high degree of concentration while also maintaining a high degree of relaxation and ease.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. If it's comfortable to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let he shoulders be at ease. As well as the hands and the belly. The breath can fall into its natural rhythm.
As we just start to settle ourselves into this present moment a little more deeply. The theme of this meditation will be high focus, low strain. So we're going to practice bringing a very high degree of attention, awareness. Have full clarity in the present moment and yet not force that focus, not forced that clarity. Let's start by giving ourselves something we can focus on.
The breath is always here and makes a great focus point. Typically we might focus at the belly, but you're also welcome to focus at the nostrils or anywhere you feel the breath most vividly. Start to collect your attention on each inhale and exhale. As the mind wanders, gently returning it back to this breath. And start to feel as though you're sharpening your focus, really getting an increased clarity and precision of attention on what you're focusing on.
So the sensations of the breath. Can you zoom in, really refine the lens of awareness ? But as you do, making sure to keep the whole body relaxed. So notice any subtle forcing or tensing that happens and invite that to relax and soften. High focus, low strain. Continue to notice more subtleties and details.
Really be here, but let the body and mind be relaxed. Before we close, let's take one more deep breath together and through the nose. And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job today.
As you're going about your day really needing to focus, see what it's like to bring your experience into higher clarity. Really focus all of your attention, but remain totally calm in the mind and the body. Thank you for your practice. Until we talk again, take care.
High Focus, Low Strain
In this meditation, we'll practice developing a high degree of concentration while also maintaining a high degree of relaxation and ease.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. If it's comfortable to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let he shoulders be at ease. As well as the hands and the belly. The breath can fall into its natural rhythm.
As we just start to settle ourselves into this present moment a little more deeply. The theme of this meditation will be high focus, low strain. So we're going to practice bringing a very high degree of attention, awareness. Have full clarity in the present moment and yet not force that focus, not forced that clarity. Let's start by giving ourselves something we can focus on.
The breath is always here and makes a great focus point. Typically we might focus at the belly, but you're also welcome to focus at the nostrils or anywhere you feel the breath most vividly. Start to collect your attention on each inhale and exhale. As the mind wanders, gently returning it back to this breath. And start to feel as though you're sharpening your focus, really getting an increased clarity and precision of attention on what you're focusing on.
So the sensations of the breath. Can you zoom in, really refine the lens of awareness ? But as you do, making sure to keep the whole body relaxed. So notice any subtle forcing or tensing that happens and invite that to relax and soften. High focus, low strain. Continue to notice more subtleties and details.
Really be here, but let the body and mind be relaxed. Before we close, let's take one more deep breath together and through the nose. And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job today.
As you're going about your day really needing to focus, see what it's like to bring your experience into higher clarity. Really focus all of your attention, but remain totally calm in the mind and the body. Thank you for your practice. 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
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.