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
Find calm during the day, or drift more easily into sleep at night.
Today's meditation focuses on relieving stress and anxiety. And if you wish, it can help you in getting to sleep. Please find a comfortable position. And whether you're lying down or sitting, you might experiment with placing one hand gently on your belly and resting the other hand on your heart. Become aware of your breathing.
And consciously lengthen the breath, taking a nice long, deep in breath, filling the lungs. And then a slow out breath, letting go, letting go. And again, a deep, full in-breath. And a long, slow out-breath, slow enough so that you can feel the sensations of the breath, leaving the nostrils. And now allowing your breath to resume in its natural rhythm.
Sense how fully you can relax with the inflow and the outflow. With this relaxed breathing, you can begin to scan through the body, releasing any tension you might be carrying. You might bring a slight smile to the lips. Also smiling into the eyes. Letting the whole face soften and relax.
Feel your shoulders from the inside out. You might sense a kind of dissolving of ice to water. And then water to gas. Let your hands rest in an easy, effortless way. Softening the hands.
Feeling from the inside out, the space and the liveliness it's there. Let the chest be open. And you might visualize and feel the sense of a smile spreading through the heart. Relaxing down through the abdominal area. Letting this next breath be received in a softening belly.
This breath. And again. And relaxing down through the pelvic region. Down to the legs. Through the feet.
So you can widen the attention and feel your whole body floating, a field of sensation, safe and at ease. You might sense with the in-breath receiving a gentle flow of soothing, healing energy from the universe. And with the exhale, letting go into the universe. Releasing whatever's ready. And with the exhale, letting go into the universe whatever is ready to be released.
If there's any tension, pain, or fear in your body, let the tender touch of your hand on your heart offer comfort. Send a stream of caring, soothing energy to the place of discomfort. You might offer a message of care such as, I'm here. It's okay. You can relax.
If you find your mind has drifted into thoughts, gently relax open your attention. Listening to sounds around you. And letting go again through the body. Softening the shoulders, the hands. Relaxing, your belly.
Your heart. And again, resting in the inflow and outflow of the breath. Feeling this life breath as a home base or refuge. Safe and at home in this breath. At home in this moment.
At home in this life. Namaste day and blessings.
Relieve Anxiety / Improve Sleep
Find calm during the day, or drift more easily into sleep at night.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Today's meditation focuses on relieving stress and anxiety. And if you wish, it can help you in getting to sleep. Please find a comfortable position. And whether you're lying down or sitting, you might experiment with placing one hand gently on your belly and resting the other hand on your heart. Become aware of your breathing.
And consciously lengthen the breath, taking a nice long, deep in breath, filling the lungs. And then a slow out breath, letting go, letting go. And again, a deep, full in-breath. And a long, slow out-breath, slow enough so that you can feel the sensations of the breath, leaving the nostrils. And now allowing your breath to resume in its natural rhythm.
Sense how fully you can relax with the inflow and the outflow. With this relaxed breathing, you can begin to scan through the body, releasing any tension you might be carrying. You might bring a slight smile to the lips. Also smiling into the eyes. Letting the whole face soften and relax.
Feel your shoulders from the inside out. You might sense a kind of dissolving of ice to water. And then water to gas. Let your hands rest in an easy, effortless way. Softening the hands.
Feeling from the inside out, the space and the liveliness it's there. Let the chest be open. And you might visualize and feel the sense of a smile spreading through the heart. Relaxing down through the abdominal area. Letting this next breath be received in a softening belly.
This breath. And again. And relaxing down through the pelvic region. Down to the legs. Through the feet.
So you can widen the attention and feel your whole body floating, a field of sensation, safe and at ease. You might sense with the in-breath receiving a gentle flow of soothing, healing energy from the universe. And with the exhale, letting go into the universe. Releasing whatever's ready. And with the exhale, letting go into the universe whatever is ready to be released.
If there's any tension, pain, or fear in your body, let the tender touch of your hand on your heart offer comfort. Send a stream of caring, soothing energy to the place of discomfort. You might offer a message of care such as, I'm here. It's okay. You can relax.
If you find your mind has drifted into thoughts, gently relax open your attention. Listening to sounds around you. And letting go again through the body. Softening the shoulders, the hands. Relaxing, your belly.
Your heart. And again, resting in the inflow and outflow of the breath. Feeling this life breath as a home base or refuge. Safe and at home in this breath. At home in this moment.
At home in this life. Namaste day and blessings.
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.