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Day One Meditation

3 Min
Meditation
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William James Davies, DCMT
Psychotherapist & Mindfulness Teacher
The first in a series of meditation recordings intended for anyone who is new to mindfulness meditations, but also useful to people who might have struggled to engage with meditation practices in the past.  Day by day you will become more familiar with different aspects of mindfulness meditations and exercises, and soon you’ll be comfortable to guide yourself in meditation, rather than just listening to recordings. The first three days are presented as 3 or 7-minute recordings, and after that they are mostly 10 to 15 minutes long, as that extra space is really helpful in developing your practice. Ideally, listen to each day in turn, but with some of the latter recordings, you may wish to keep returning to them in any order you choose. 
From the community
94 reflections
WJ
Walter J
The Beginning...
Excellent for the beginner and helpful for the novice. He shares some great techniques while giving you a chance to ride along and get some experience. Loved following my breath in thru my nostrils and sliding down into my lungs and then being blown out in the windstorm of an exhale. Gave some nice pauses to get into also. Overall what a great idea to create some beginner ones to recommend. Good job Aura!!
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Cyndee 🌊
Gentle reminder
First meditation nice and easy, a gentle reminder to just focus on breath and where you feel it, followed by natural breathing. A reminder to not let your mind stray but that it’s OK if it does. I feel very calm and relaxed right now and I’m looking forward to continuing the series. 🙏
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Kimette
Day one meditation
As soon as I focus on my breathing it becomes more difficult, as if I have a mild case of asthma. Also, my mind wanders a LOT!😏
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Susie
Day One Meditation
Staying focused on my breath is challenging yet rewarding. My mind was wondering a bit and enjoying the sounds of the waves in the background. 🙏🏻
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Krissella
Day one reflection
Great job providing an easy to follow introduction meditation. 🙏🏼🕉
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Rich
One breath at a time
This was a very helpful reminder. I have been practicing mindfulness with daily meditations for a little over two years. I am still not sure I understand what it is all about and I don’t know if I am making any progress - but I will keep going, one breath at a time, and hopefully I will understand all of this better and have some clarity at some point.
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Cherish
Mindfulness
This is Day One of a series of meditations that help us become more proficient in our meditation practice. It is a wonderful meditation for anyone new to the concept of mindfulness or a gentle reminder to anyone who has been practicing mindfulness for awhile now. By becoming aware of my breath, my body and mind became still and calm. When thoughts arose, as they naturally do from time to time, I recognized them without judgement, and gently put my focus back on my breath. It feels great to ‘just be’ with my breath, in the Here and Now! Even though I have been practicing mindfulness for almost ten months now, I am grateful for this gentle reminder of how to use my breath to practice mindfulness! I look forward to the next meditation in this series! Namaste...❤️☮️🙏🏻😊
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Susan
Day One Meditation
Even though today is not my first day of meditation, it was my first meditation of today! It was nice to be reminded that meditation is not the lack of thoughts but it is the practice if having a thought but not becoming caught up in that thought
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Olivia
Thoughts are like magnets...
You just get drawn in so easily! And then all of a sudden catch yourself on a tangent of thoughts..
WJ
Walter J
Following...
He does a great job leading us thru preparing for and into this meditation. Good instructions for just trying to focus on the breathe at first as an anchor of sorts and then just notice the breath by following it and seeing where it shows up. By the end I was able to ride the airwaves in through my nostrils, down my windpipe and into my lungs where I swirled around and then came flying out on my exhale... very trippy indeed. But it felt great, relaxed, clean and now I feel energized. Thanks for a fun “first” session. 💚👍🏼🍀
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Joyce
Release control
Very enlightening to think about controlling my breath, then releasing that control to observe that it still works on its own. Another thing we influence rather than control in this life. Namaste
WJ
Walter J
Blank-ing
I noticed I was able to focus on my breathe easier when I took bigger/deeper breathes. My mind had many thoughts early on that I mentally stood back to try and observe. I could feel my breathe in my nostrils. Then he gave some more instructions and I was able to slow down the number of thoughts and focus on my breathe that seemed to be in my chest area. Some final instructions and now ... only sensed energy moving across the back of my so-called throat area... it seemed like all labels were gone, ‘I’ ( my ego) was not noticeable, a blank screen was there and the breathing was happening on its own. So I guess I am ready for day 2...!? Namaste ❤️☮️🍀
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Liesel :)
Remove Distractions
I was able to focus more on the meditation when I visualized my mind as a black void and distractions as popping up within it. You can just imagine gently guiding them away with your hands.
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Cheryl
Something so simple can be difficult
How simple the idea of focusing on breathing...but so difficult. But the guided meditation beings my focus back. No judgement. I feel calmer and more set to have a great day.
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Wendy
Breath
We do it our whole life yet take it for granted. The simplest way to to come back to ourselves yet the hardest ti do.
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Olivia
Does yawning count as breath? ;)
Meditation is literally a practice. “Are my yawns breath?” led to thoughts about planning my title for this entry, which led my brain to also start pondering other air-like things such as gas, and if they could be meditated on as breath, and so on and so forth. Focusing on Laughing as my breath is meditation right?! Each time my thoughts went deeper in the side tangent, I *practiced* drawing them back. I think if I continue to flex this muscle, I can build on it. I’m happy to have found a beginners course for us noobs.
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Leigh
Sunday, Oct 11, 2020 Day 1 Meditation
I’m easily distracted. My mind wants to go to the beautiful details in the room and how my cat feels so soft. Constant attention to my breath feels somewhat boring most of the time.
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Guy
Thoughts
I easily begin to think about others and abstract reality. The guidance helps.
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Kailey
Distracted
Something that seems so simple, focusing on breathing, turned out to be so difficult. My mind wanders to other thoughts so easily.
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Adrian
Mindfulness
May just be the right practice for me. I’m rested overall and feeling quite well
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Onintze
Learning
It's always great to start from the beginning and anchor your knowledge. I enjoyed this practice.
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James
Day 1
I can calm myself down through meditation and mindfulness. I felt very frustrated and angry but have found this soothing. Keep going
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Sandy
Focus
This was wonderful for bringing my focus back to my breath. In and out up and down very encouraging and very relaxing.
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Dre
Breathing
Helped me not have my mind wonder on the upcoming day. Enjoyed the calmness.
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Stephanie
I felt in in touch with myself for a change
I learned that meditation is not as easy as it looks and that it made me feel more positive inside
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Gina
Peaceful and relaxed
Practicing meditation in the morning helps me to start my day off right. Im hoping this series can help me stick to the habit.
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Analiza
Meditating again
I have tried meditation on and off. Its always a good experiencd to be able to make time to practice. This time I am going to try my best to be consistent because I know that I will benefit from this.
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Telma
Consistency
I keep trying to be consistent with meditating but it never lasts to long. I get impatient and anxious and just give up.
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Lee
First meditation
Thoughts and distractions are natural. Notice them, acknowledge them and let them pass. Then get back to concentrating on breath
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Tiku
1st mindfulness
I learned that I enjoy the peace I feel when sitting quietly focusing on my breathing and redirecting my thoughts when they wander
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Chris
It’s very difficult for my mind to stay on track.
I’m always thinking about what’s going on in my life instead of concentrating on being in the moment. I have a lot to learn about mindfulness .
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Patrick
💪
At first my mind was too busy focusing on something else. But then I tried really hard to keep with the breathing and I was able to control my thoughts. 🤙🏼
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Gisella
Wandering mind
Incredible how easily and quickly my mind jumps to other thoughts… those same preoccupations that consume my mind. Am looking forward to working on calming my mind in an effort to find peace 😊
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Kay
Mindfulness
I didn't realize how distracted I am... My thoughts were popping from all different angles. I could focus better with the nudge of guide, to focus on one full breath, then the next. I hope I can improve my attention span through this!
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Christine
Pretty focused
I was pretty focused on my breath and not nearly as distracted as I thought I’d be.
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Lisa
Focus on breathing
My mind goes in several directions and focusing on just breathing was calming.
WJ
Walter J
Breathing …
The Key to Living! Keep doing it! If you have to Think… think the Highest and Best thoughts you can! Otherwise, just enjoy the fact you are Breathing!! ❤️👃🏼🍀
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Tina
Bare litt hjelpe
Det e okei å ta nån få minutt omså, å bare å kjenne på pusten og legge merke til tanka og følelsa
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Susan
More to learn
I was easily distracted today. Must mean I need more practice. This was a nice, good start.
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Melissa
Life
Darkness and lightness pain and joy. Life is opposites. I want to find joy again. The darkness has been black and deep. I will rediscover joy because it never left me. It’s hidden but it’s there
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Renato
Meditation at work
I learned that taking a few moments to calm the mind with out being distracted can a challenge but focus is key !
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Jasmine
I felt calm
I learned that it’s okay to think I noticed that i am more aware of my breath than I thought I was. It just takes practice.
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Zena
Tuesday 31 October
Today’s meditation felt very achievable.. easy. It has inspired me to be religious with the practise, and to find new purpose with my everyday moving forward. I have been a little bit lost for the past 5 weeks since quitting my job and I think I am ready to grow in a new way and take on new challenges.
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Adelita
I noticed my breathing I noticed that I am also easily distracted
I learned that I can control my mind and breathing . I learned that something so easy can also be very challenging
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Nick
My breathing
I noticed it it difficult to be aware of my breathing while also not controlling it
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Anthony
I noticed my breathing but mind was wandering first session though
I learned that first session and need to switch off to relax
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Lana
Day 1 Meditation
I can quiet my mind by focusing on my breath. This is very calming & helped relax and center me.
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Patti
Breathing
I found it difficult to notice my breath and not control it.
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Melissa
I found it hard to focus but it’s the first time I’ve tried, so looking forward to learning.
When I stop and try and focus I become relaxed , especially listening to the music
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Alicia Balkom
New Habits
Waking up with headaches and feeling exhausted every single day has been my life for so long, I can’t remember the last time I felt refreshed, stress free and completely well and happy. I’m going to try to meditate daily for two weeks - see if theirs any improvement.
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Jason
Wondering mind
My mind wondered off the breath over to what i need to do today before i hit my 3rd inhalation… 🤦🏻. Lol
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Gabriela
Wander
I felt like I was trying my best to focus but at times my mind would wander off to it’s own thoughts and recognizing that helps me bring it back to the peacefulness
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Jason
Thank you
That my thoughts did tend to wander…I can’t wait for tomorrow now
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Mark
I felt calm and trying to just focus on my breath
Breathing was calm and I was able to do it without being distracted
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Terri
I noticed
I allow a lot of random thoughts to distract me. I will need to learn how to let go of control and focus on baby steps
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Dale
I noticed
My thoughts were every where and I couldn’t just focus on the breathing.
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Amy
I noticed
I noticed that my mind was all over the place. I didn’t have just thought about one thing come up but it was random things.
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Becky
Breathing, who knew?
I learned that focusing on breathing can lead to several different sub-focuses , as you mentioned: shallow or deep breath, raspy or clear breath, nose or mouth breath, etc.
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Marcus
Mind flying from one place to another places I’ve been around the world
Places I’ve been around the world once or twice. Far East Vietnam, Philippines, Hawaii or Puerto Rico, Jamaica, Mexico,
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James
Sea of thoughts
I keep sinking in a sea of thoughts that can go off /take me off anywhere. Hard to sustain alertness and keep above that sea
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Susan
start
i learned that if i try to focus on breathing i can let go of other thoughts
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Susan
start
I tried to focus on the breathing but I believe that it will take time. It is difficult for me to attempt to ignore the distractions that creep in.
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Emily
Mindfulness for Ruminations
“As you continue to meditate, you will discover the ability to notice thoughts as distinct from being caught up in thinking them.”
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Jan
My first day…
but not my first attempt at mindfulness. I’m optimistic that I might have found the right way for me.
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Megan
Day 1 Mindfulness
I struggled to focus on my breathing as my anxiety had my heart pumping, and that was a distraction. Tried to slow my heart in order to focus on my breaths
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Mark
Focus
I struggled to focus on my breath to start but in the final moments I was able to release my thoughts a little and focus. I need to think about me for a change.
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Leanna
I learned
I learned it’s ok to get distracted and exactly where in my body I feel the deep breaths like my lungs throat mind and back
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Lynne
I felt relaxed, caught my mind wandering twice - feel totally relaxed.
I learned that I liked the feeling of switching off from my thoughts and worries.
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Susan
Letting go
I noticed that my thoughts about upcoming tasks would seep into my mind. Looking forward to more letting go.
A
Angela
Felt relaxed
I learned that distractions are normal and to just come back to the breath.
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Chelsea
Returning to meditation
This was a great way to get back into meditating, it’s has been almost over a year since I was making this a daily practise. I have found recently that my mental health has been struggling again so am looking forward to actively improving it and coming back into simpler mindsets with meditation. This session was very helpful.
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Vesna
Coming back to the breath
I learned that no matter what distractions come my way, it is easy to come back to the breath. Feeling so relaxed 🙏
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Eddie
Initial
I learned that my mind wanders very easily now but it doesn’t take much for it to come back to focusing on my breathe if I allow it.
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Todd
Day 1
I noticed my foot fidgets kept distracting me and my wandered very quickly and easily.
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Reza
First practice
I learned how big is the effect of true breathing on my mood. I learn to focus on the flow of air throughout my lounge and feel its impact on my body cells. This feels like all the tiredness have been thrown away and my mind is fresh to function and live in the moment.
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Audrey
Reflections on Day 1 meditation
I noticed that it’s difficult for me to take deep and long inhales and exhales without feeling like I’m having to force it through my abdomen and chest. Hopefully after more practice and a sustained period of time noticing the breath, I’ll be able to easily engage in deep breathing
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Melissa
Staying focused on one thing like your breath is harder to do than it sounds.
I have found that staying focused on my breath is much harder than it sounds. I find myself thinking about other things quite often. It is good to know that that’s OK and that I just should bring myself back to my breath and try again. Great first meditation thank you
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Mary
Breathing
Focused breathing during meditation is hard!I know though in time it will get easier.
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Carrie
Is this right?
I learned the the 11 M???? They bother me some knowing that I don’t think that way so I’m feeling that I’m lying. ;-( so I’m hopping that this is supposed to happen
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Katie
First meditation
My thoughts wander but it’s nice he reminds you to pull it back. His voice is so soothing. A nice way to wake up.
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Paolo
Letting go of wandering thoughts
Although I have been meditating semi regularly for a while, beginning this series with this session was refreshing. It reminded me how easily distracted I still can be, and it reminded me to simply notice the wandering thoughts and let them go. Come home to the breath which is there through all the wandering.
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Tracy
Letting go
I learned how to breathe and let go, and to relax a little more
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Chrissy
First Session
Forced me to sit still & breathe in a controlled atmosphere.
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Amy
Relaxed
I loved being reminded to come back to focusing on my breath
NW
Nicole Williams
I noticed that my mind runs with a thought and it is hard for me to focus and be in the moment.
I learned that I want to be better and learn a new way to keep my mind in the now.
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Roger
Felt simplistic but challenging
The observation of one’s breathe seems so basic and straightforward. But it can be a challenge however if you can grow closer to the focus it can be liberating
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Megan
Breathing
I have to learn to focus more on my breathing because my mind wonders off
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Sherry
Hard to focus
I will learn to be more in the moment and breathe better. I love the sounds.
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Josephine
Breathing
I learned that I controlled my breath more often than I observed it
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Darnie
12/3/2021
I learned that focusing on my breath helps me clear my mind of all thoughts
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Pablo
Non judgemental observation
I don't need to be worried about how I am breathing.just being aware of the process.
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Jessica
My first meditation!
This was my first ever meditation and it was fantastic. It was very eye opening to see how distracting life can be and how to learn to get away from that. Looking forward to the rest.
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Michelle
My first meditation
I learned that it is normal to become distracted by what’s happening around you, as long as you find your way back 🖤
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Rick
First session
I felt grounded, as long as I held onto the breath as my anchor.