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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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A simple breathing meditation to help bring more balance, calm and concentration to the mind.
Today, we'll do a simple breathing meditation, which will help bring more balance, calm and concentration to the mind. So don't worry if you've never done any meditation before, I'm going to be guiding you through every step of the way. So just settling in to your seat now, in a comfortable position. And seeing if you can sit upright rather than slouching. And allowing your eyes to gently close.
And as a way of settling in here more fully, just now taking three deep, slow, full breaths. So breathing in. And breathing out. And just doing two more like that now. And with each exhale, can you get a sense of allowing your body to relax and settle into gravity and into this moment, a little more.
And as you let go of any control of the breath now, just shifting your awareness all the way down into the belly. Just focus on feeling the sensations of the breath here. The rising of your belly on the inhale. And the falling on the exhale. And if you find it easier to focus on the breath at maybe the tip of the nostrils or in the chest, that's fine too.
So feeling free to pay attention to wherever the breath feels the strongest and the easiest to follow. And from time to time, you'll probably find that your attention gets caught up in thinking. Maybe worries, anxieties, memories, or your to-do list. And so you're no longer feeling the breath. Whenever that happens, just notice what thought your mind was caught up in and letting it go.
And simply beginning again to focus on the sensations of the breath in the body. As best you can, just keep following the flow and sensation of the breath here. In. And out. And as this practice now begins to draw towards the close, just gently wriggle your fingers and toes.
Notice how you mind and body feel after taking some time for meditation. So it's, it's quite common to find sitting in stillness a little difficult at first, since our minds are often racing all day. So rest assured that with practice, the mind settles and relaxes quicker and the whole practice becomes easier and easier. You'll find as you continue to practice meditation, that the calm and clarity of mindfulness will flow not only into your meditation but into your daily life too. So when you're ready, gently opening the eyes.
The Basics of Mindfulness
A simple breathing meditation to help bring more balance, calm and concentration to the mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Today, we'll do a simple breathing meditation, which will help bring more balance, calm and concentration to the mind. So don't worry if you've never done any meditation before, I'm going to be guiding you through every step of the way. So just settling in to your seat now, in a comfortable position. And seeing if you can sit upright rather than slouching. And allowing your eyes to gently close.
And as a way of settling in here more fully, just now taking three deep, slow, full breaths. So breathing in. And breathing out. And just doing two more like that now. And with each exhale, can you get a sense of allowing your body to relax and settle into gravity and into this moment, a little more.
And as you let go of any control of the breath now, just shifting your awareness all the way down into the belly. Just focus on feeling the sensations of the breath here. The rising of your belly on the inhale. And the falling on the exhale. And if you find it easier to focus on the breath at maybe the tip of the nostrils or in the chest, that's fine too.
So feeling free to pay attention to wherever the breath feels the strongest and the easiest to follow. And from time to time, you'll probably find that your attention gets caught up in thinking. Maybe worries, anxieties, memories, or your to-do list. And so you're no longer feeling the breath. Whenever that happens, just notice what thought your mind was caught up in and letting it go.
And simply beginning again to focus on the sensations of the breath in the body. As best you can, just keep following the flow and sensation of the breath here. In. And out. And as this practice now begins to draw towards the close, just gently wriggle your fingers and toes.
Notice how you mind and body feel after taking some time for meditation. So it's, it's quite common to find sitting in stillness a little difficult at first, since our minds are often racing all day. So rest assured that with practice, the mind settles and relaxes quicker and the whole practice becomes easier and easier. You'll find as you continue to practice meditation, that the calm and clarity of mindfulness will flow not only into your meditation but into your daily life too. So when you're ready, gently opening the eyes.
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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
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