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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 really settle into this position that you've chosen for meditation. And when you're ready, letting the eyes gently close. And as a support to really settling in here a little bit more fully, just taking three deep, slow, full breaths. So breathing in and feeling the lungs expand on the inhale. And breathing out, feeling all the muscles of the lungs and the chest relax and gently contract back.
So just taking two more breaths like that now. And with each exhale, can you get a sense of allowing any tension or tightness in the body to soften, even if it's just a little bit. So a softness in the jaw. And the shoulders. In the belly.
And the whole body. And on the next exhale, once you let that breath go, just relaxing any control of the breath. Let the body breathe in its own rhythm. Just continuing to stay in touch with the feeling of the breath. Just being attentive to the movement and sensation of breathing.
Just continuing to follow the breath now. Following the breathing in. And the breathing out. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, really tuning into what caught your attention. Was it as sound? A thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally note it.
So if there's sadness, you might note, ah, sadness. If there's anxiety, you might mentally note, oh, anxiety. Or if you prefer to keep it simpler,you can just note, ah, feeling. If you get lost in thoughts, just mentally noting, thinking. And after you've noted, just letting go of what distracted you and returning your attention to the feeling and the flow of the breath.
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 finishes, taking another deep breath in. And as you let it go, just beginning to wriggle fingers and toes. And when you're ready, opening the eyes. So throughout the rest of the day, you can take this practice of mental noting with you.
Remember if you're aware of anxious, thoughts arising, you can name it to tame it. And the more you note your thoughts and emotions, the less they can hook you and draw you into reactivity. And with continued practice, mental noting can become like second nature and act as an anchor to your calm center and a steady awareness. The more you keep at it, the more your anxiety can begin to dissolve.
Name It to Tame It
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 really settle into this position that you've chosen for meditation. And when you're ready, letting the eyes gently close. And as a support to really settling in here a little bit more fully, just taking three deep, slow, full breaths. So breathing in and feeling the lungs expand on the inhale. And breathing out, feeling all the muscles of the lungs and the chest relax and gently contract back.
So just taking two more breaths like that now. And with each exhale, can you get a sense of allowing any tension or tightness in the body to soften, even if it's just a little bit. So a softness in the jaw. And the shoulders. In the belly.
And the whole body. And on the next exhale, once you let that breath go, just relaxing any control of the breath. Let the body breathe in its own rhythm. Just continuing to stay in touch with the feeling of the breath. Just being attentive to the movement and sensation of breathing.
Just continuing to follow the breath now. Following the breathing in. And the breathing out. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, really tuning into what caught your attention. Was it as sound? A thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally note it.
So if there's sadness, you might note, ah, sadness. If there's anxiety, you might mentally note, oh, anxiety. Or if you prefer to keep it simpler,you can just note, ah, feeling. If you get lost in thoughts, just mentally noting, thinking. And after you've noted, just letting go of what distracted you and returning your attention to the feeling and the flow of the breath.
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 finishes, taking another deep breath in. And as you let it go, just beginning to wriggle fingers and toes. And when you're ready, opening the eyes. So throughout the rest of the day, you can take this practice of mental noting with you.
Remember if you're aware of anxious, thoughts arising, you can name it to tame it. And the more you note your thoughts and emotions, the less they can hook you and draw you into reactivity. And with continued practice, mental noting can become like second nature and act as an anchor to your calm center and a steady awareness. The more you keep at it, the more your anxiety can begin to dissolve.
Duration
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Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
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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 💫✨🌍
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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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