Mindfulness Meditation For Beginners

This 11-minute practice is designed for beginners who want to learn mindfulness in a simple and approachable way.

You’ll be guided through awareness of the breath, body, and sounds, with pauses for silence and reflection. The session also includes a short loving-kindness practice to open the heart, and closes with the sound of a meditation bell.

Perfect for those new to meditation or anyone wishing to return to the basics, this track offers a calm and supportive space to cultivate presence, ease, and kindness.

Transcript

The blessed ones once said,

There is a middle way,

Discovered by the Tathagata,

Which gives rise to vision and knowledge,

Which leads to peace,

To direct knowledge,

To enlightenment,

To Nibbana.

This meditation is one step on that middle way.

The way of mindful presence.

Find a comfortable position,

Sitting upright,

Laying down,

Or resting on a cushion.

Let your hands rest easily.

Allow your shoulders to soften.

If you wish,

Close your eyes.

If not,

Simply lower your gaze.

Take a slow,

Natural breath in,

And a slow,

Natural breath out.

Bring your attention to the natural rhythm of your breathing.

Notice where you feel it clearly,

The nostrils,

The chest,

Or the belly.

Let the breath be your anchor.

Inhale,

Present.

Exhale,

Present.

If the mind wanders,

Gently notice,

Let go,

And return to the breath.

You may silently count.

Inhale,

One.

Exhale,

Two.

Up to five.

Then begin again.

When you're ready,

Let go of the counting.

Simply feel the breath rising and falling.

Now gently widen your attention to your whole body.

Notice your posture,

The weight and sensations,

Warmth,

Coolness,

Tingling,

Or tension.

Allow everything to be just as it is.

Now include the sounds around you.

Close sounds,

Distance sounds,

Arising and passing.

Notice how all experience flows.

Sensations,

Sounds,

Thoughts,

Appearing and fading and changing.

You don't need to hold on or push away.

Just simply rest in awareness.

Bring attention to the heart area.

Silently offer yourself kindness.

May I be safe.

May I be peaceful.

May I be at ease.

If it feels right,

Extend this kindness outward to someone you care about.

May you be safe.

May you be peaceful.

May you be at ease.

Expand further to strangers,

To all beings everywhere.

May we be safe.

May we be peaceful.

May we be at ease.

Return gently to the breath.

Notice how you feel compared to when you began.

Mindfulness is not about perfection.

It is simply about noticing and returning again and again to this moment with awareness and kindness.

Take one final deep breath in and a long breath out.

When you're ready,

Open your eyes or lift your gaze.