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
Learn how our thoughts can create stress and anxiety and how to unhook from those thoughts and return to a calm center.
So finding your way into as comfortable a position as possible for this meditation. And then allowing your eyes to gently close. And as a way of arriving and settling here a little more fully, just taking three deep, slow, full breaths now. So breathing in. Breathing out.
And then taking two more breaths in the same way. And with each exhale, can you get a sense of really relaxing here into the present moment a little more fully? Arriving right here and letting everything else go for a while. And after the next exhale, just letting go of any control of the breath. And bringing to mind a picture of yourself sitting on the banks of a stream. And you're sitting in a grassy, comfortable place, just watching a stream flowing by you.
And there's trees all around you and the leaves fall gently from the trees and land in the stream, and then float gently by you one by one. So when you notice a thought arise in your mind, picture it landing on a leaf on this stream and then watching it gently float by. Just trying that practice. So there's no need to control your thoughts in any way or push them away. Just let any thoughts come and go freely and just witnessing the thoughts with a curiosity and acceptance.
You know, the mind is a thought generating machine, so we're learning to observe these mental events that it produces and just watching them arise and float by. And you might find yourself thinking I don't have any thoughts. Well, that's a thought. So picture it as a leaf and watching it float by on, like a leaf on a stream. And every now and then you might find you're no longer watching from the banks of the river, but actually you've become caught up in the current of thinking.
No problem. As soon as you notice that, just note the thought that pulled you in and then coming back to sit on the banks of the river and beginning again to observe thoughts, like leaves on a stream. And as this practice now draws to a close, just taking a deep breath in. And as you breathe out, gently wiggling fingers and toes. And take a moment to notice how you feel after taking some time out for meditation.
And when you're ready, you can open the eyes. So don't worry if you found yourself a little caught up in the stream. In time, with a little more practice, you'll naturally cultivate more presence and inner calm and stay grounded on the banks of awareness.
Unhooking from Thoughts
Learn how our thoughts can create stress and anxiety and how to unhook from those thoughts and return to a calm center.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So finding your way into as comfortable a position as possible for this meditation. And then allowing your eyes to gently close. And as a way of arriving and settling here a little more fully, just taking three deep, slow, full breaths now. So breathing in. Breathing out.
And then taking two more breaths in the same way. And with each exhale, can you get a sense of really relaxing here into the present moment a little more fully? Arriving right here and letting everything else go for a while. And after the next exhale, just letting go of any control of the breath. And bringing to mind a picture of yourself sitting on the banks of a stream. And you're sitting in a grassy, comfortable place, just watching a stream flowing by you.
And there's trees all around you and the leaves fall gently from the trees and land in the stream, and then float gently by you one by one. So when you notice a thought arise in your mind, picture it landing on a leaf on this stream and then watching it gently float by. Just trying that practice. So there's no need to control your thoughts in any way or push them away. Just let any thoughts come and go freely and just witnessing the thoughts with a curiosity and acceptance.
You know, the mind is a thought generating machine, so we're learning to observe these mental events that it produces and just watching them arise and float by. And you might find yourself thinking I don't have any thoughts. Well, that's a thought. So picture it as a leaf and watching it float by on, like a leaf on a stream. And every now and then you might find you're no longer watching from the banks of the river, but actually you've become caught up in the current of thinking.
No problem. As soon as you notice that, just note the thought that pulled you in and then coming back to sit on the banks of the river and beginning again to observe thoughts, like leaves on a stream. And as this practice now draws to a close, just taking a deep breath in. And as you breathe out, gently wiggling fingers and toes. And take a moment to notice how you feel after taking some time out for meditation.
And when you're ready, you can open the eyes. So don't worry if you found yourself a little caught up in the stream. In time, with a little more practice, you'll naturally cultivate more presence and inner calm and stay grounded on the banks of awareness.
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.