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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 the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
So just taking a moment to get comfortable and settle in here for this meditation. When you're ready, if you care to, just allowing your eyes to lightly close. And now just inviting you to take three deep, slow, full breaths as a way of arriving here a little more fully. So breathing in. And breathing out.
And two more breaths in the same way. And then with each exhale, can you get a sense of allowing any tension or tightness in the body to soften a little and let go. And then on the next exhale, just letting your breath return to its own natural rhythm and pace as you just continue now to be attentive to the breath. Just resting the mind on the movement of the breath in the body. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, just really tuning into what it was that caught your attention.
Was it a sound? Or a thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally noting it. So if there's sadness, you might mentally note, Oh, here's sadness. If there's anxiety, you mentally note, Oh anxiety. Or if you prefer to keep it even simpler, you can just note, ah, feeling. If you get lost in thought, just mentally note, thinking.
And after you've mentally noted thing, you just let go of distracted you and return your attention to the feeling of the breathing. And so you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice begins to draw to a close, just taking a deep breath in. And then letting it go. Begin to wriggle fingers and toes.
And when you're ready, you can open the eyes. And throughout the rest of the day, you can take this practice of mental noting with you. The more you note your thoughts and emotions, the less vacant hook you and draw you into reactivity. With continued practice, mental noting can become second nature and can act as an anchor to your calm center and a steady awareness. Wishing you a wonderful day.
Mindfulness With Mental Noting
Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment to get comfortable and settle in here for this meditation. When you're ready, if you care to, just allowing your eyes to lightly close. And now just inviting you to take three deep, slow, full breaths as a way of arriving here a little more fully. So breathing in. And breathing out.
And two more breaths in the same way. And then with each exhale, can you get a sense of allowing any tension or tightness in the body to soften a little and let go. And then on the next exhale, just letting your breath return to its own natural rhythm and pace as you just continue now to be attentive to the breath. Just resting the mind on the movement of the breath in the body. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, just really tuning into what it was that caught your attention.
Was it a sound? Or a thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally noting it. So if there's sadness, you might mentally note, Oh, here's sadness. If there's anxiety, you mentally note, Oh anxiety. Or if you prefer to keep it even simpler, you can just note, ah, feeling. If you get lost in thought, just mentally note, thinking.
And after you've mentally noted thing, you just let go of distracted you and return your attention to the feeling of the breathing. And so you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice begins to draw to a close, just taking a deep breath in. And then letting it go. Begin to wriggle fingers and toes.
And when you're ready, you can open the eyes. And throughout the rest of the day, you can take this practice of mental noting with you. The more you note your thoughts and emotions, the less vacant hook you and draw you into reactivity. With continued practice, mental noting can become second nature and can act as an anchor to your calm center and a steady awareness. Wishing you a wonderful day.
Duration
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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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.
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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.
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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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