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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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Let go of mental and physical tension, and relax into the simplicity and clarity of the present moment.
Just taking a few moments to make sure that you're sitting comfortably. Settling in. And when you're ready, allowing the eyes to gently close. And knowing that you have this time and space now to begin to unwind. So no matter what's on the mind right now, there's no need to try and change it or control the thoughts.
Just let the mind do whatever it wants to do. Just for the next little while here, we're going to focus attention on the body. So bringing your focus now into your physical body. And just noticing if there's any sense of tension, tightness, or holding anywhere in the body. And if you find a place where you're holding tension, then take a deep, slow, full breath in.
And then on the exhale, see if you can let go a little and let that area soften. That's it. And you can stay with this one area for a couple of breaths. Or you can move on to another area in the body, if you find anywhere else that's got tension. The same thing.
Taking a deep breath in, with your awareness on that area. And as you breathe out, focusing on letting go and relaxing on the exhale. So just continuing on like that - scanning the body, noticing any tension and using the breath as a support to softening, relaxing, and letting go. On each out-breath, let your body relax, allowing any tension to soften and melt. Allowing the jaw to be soft.
Shoulders. Scalp. And the belly. The hands. And all the muscles in the face.
Now at the end of this next exhale, if you care to, letting go of releasing tension in the body and simply allow yourself this time to do nothing but follow the breath. And following the breath all the way in. And all the way back out. Knowing that just like the breath arises and passes, all circumstances, events and situations also arise and pass in time. Sometimes things feel easy in life and other times things feel more difficult, but everything changes.
So letting your awareness rest here in the breath, allowing the arising and passing of it all to unfold without any struggle or striving. Just letting things be. And letting the soothing rhythm of the breath anchor you and steady you in this moment. And now as we bring this meditation to a close, taking one deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and toes.
And notice how your mind and body feel after taking this time out for meditation. And when you're ready, opening the eyes. And thank you for your practice.
Tension Release and Mindfulness
Let go of mental and physical tension, and relax into the simplicity and clarity of the present moment.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Just taking a few moments to make sure that you're sitting comfortably. Settling in. And when you're ready, allowing the eyes to gently close. And knowing that you have this time and space now to begin to unwind. So no matter what's on the mind right now, there's no need to try and change it or control the thoughts.
Just let the mind do whatever it wants to do. Just for the next little while here, we're going to focus attention on the body. So bringing your focus now into your physical body. And just noticing if there's any sense of tension, tightness, or holding anywhere in the body. And if you find a place where you're holding tension, then take a deep, slow, full breath in.
And then on the exhale, see if you can let go a little and let that area soften. That's it. And you can stay with this one area for a couple of breaths. Or you can move on to another area in the body, if you find anywhere else that's got tension. The same thing.
Taking a deep breath in, with your awareness on that area. And as you breathe out, focusing on letting go and relaxing on the exhale. So just continuing on like that - scanning the body, noticing any tension and using the breath as a support to softening, relaxing, and letting go. On each out-breath, let your body relax, allowing any tension to soften and melt. Allowing the jaw to be soft.
Shoulders. Scalp. And the belly. The hands. And all the muscles in the face.
Now at the end of this next exhale, if you care to, letting go of releasing tension in the body and simply allow yourself this time to do nothing but follow the breath. And following the breath all the way in. And all the way back out. Knowing that just like the breath arises and passes, all circumstances, events and situations also arise and pass in time. Sometimes things feel easy in life and other times things feel more difficult, but everything changes.
So letting your awareness rest here in the breath, allowing the arising and passing of it all to unfold without any struggle or striving. Just letting things be. And letting the soothing rhythm of the breath anchor you and steady you in this moment. And now as we bring this meditation to a close, taking one deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and toes.
And notice how your mind and body feel after taking this time out for meditation. And when you're ready, opening the eyes. And thank you for your practice.
Duration
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- 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
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