Mindfulness For Beginners: Your First Meditation

If you're new to meditation, this is the perfect place to begin. In this gentle, beginner-friendly practice, you'll learn the basics of deep breathing and mindful awareness in a simple, approachable way. Together, we'll slow down, connect with the breath, and discover how to bring your attention back to the present moment—without pressure or perfection. Just breathe, notice, and begin.

Transcript

SPEAKER_00 0:01

Hello, my friend, and welcome to this meditation. Today's meditation walks you through the basics of a short mindful meditation. During our time together, it's important that you find a comfortable seat, either seated on a chair, a couch, or maybe the floor, or even lying down if that feels right. Once you find your seat, ensure that you're seated with a straight back, your hands lightly in your lap or at your side. Let's take a deep breath in together. Breathing in through your nose. And breathing out through your mouth. As we continue our time together, you're welcome to continue the breathing pattern of inhaling through your nose or exhaling out your mouth. But if that's uncomfortable for you in any way, you're welcome to inhale and exhale through your nose, or inhale and exhale through your mouth. Whatever feels right to you. Let's breathe in again. And exhale. Focus on filling your lungs as full as possible. Expanding your belly, ensuring to get as deep a breath in as you can. And as you exhale, don't be afraid to make any noise. To really let it all out. Continue breathing. Deep breaths in and long breaths out. I'm going to let you sit with the music for a few minutes. Your only goal and only job in this moment is to continue to notice your breath. Your mind is going to want to wander. That's normal and natural. When you notice that your mind is wandering, gently bring your mind and your attention back to your breath, noticing how it feels to breathe in and out. As you breathe in, notice the feeling of the air as it enters your nose. Maybe it's cool and dry compared to the air that releases from your mouth in your exhale. It's likely warmer with more humidity. Notice the feeling and sensation of breathing. Congratulations, my friend. You've just completed a meditation. I encourage you to practice either a mindful meditation or a guided meditation a few times a week. As you continue to practice, you'll find that your mind is wandering a bit less, and that it's easier to stay seated, present, and focused in this moment. Slowly begin noticing the sounds in the room around you. Wiggle your fingers and your toes, waking them up. Maybe stretch your arms overhead, bringing energy back into your body. And when you're ready to enter back into your day, slowly open your eyes. I see you. I love you. Until next time.