2 min preview
Get Started Free

How to Sit

3 Min
Meditation
3.2k+ Plays
500+ Favorites

Avatar
Happiness Insight
Clinical Psychologists Wellbeing Experts
This meditation was designed with the beginner in mind. This meditaiton guides you through the basics of how to sit in meditation and helps you to start developing your practice.
From the community
118 reflections
L
Leopoldo
My spiritual path
Little by little, I've been opening my eyes to a new way of living. There's been ups and downs, but, I've learned that you should just go with the flow.
B
Benjamin
Great experience !
It's a great way to recover from a stressful day! At first I was a bit skeptical about this seance. I would recommend it to anyone who have has a stressful day. Thank you Aura for this amazing app and the lifetime license! I'm so grateful to you!
P
Pat
Alert, focused, and calm. 😊
I learned that even in the midst of mindfulness I can be unaware of the emotions and judgements my awareness may be couched in. But there’s no need to worry or fret. I can just gently allow that to be part of my mindfulness practice as I keep moving forward. 😊
M
Munira
:)
I know that I'm under stress and I can't focus with all what she said but I'll try harder next time
E
Elizabeth
How to Sit
I learned that while inhaling breaths it actually helped me realize how congested my right nostril is and that I must take care of it. ☺️ This was an opportunity to focus on my body and I feel proud to take this time aside.
J
Jeanna
Breath
I noticed how much my body reacts to my breathing. My stomach and chest move a lot more than I normally realize. Meditation always makes me very aware of how amazing the human body is and how mine serves me every day. It's nice to tune back in to that anchor and remember it when I'm overwhelmed.
S
Seit
It's ok to not be consistent
So I haven't done my meditations as religiously as I usually am and in a way that's ok! As long I don't feel too much guilt over it. If I do feel guilt about it; maybe I should hope back on it. It's pretty easy to become lacked when you're in a good spot with yourself. I guess the term would be "I'm feeling myself!" It's sorta a false blanket of security and I should be more careful of it. Just because I'm an unstoppable force today, doesn't mean I won't trip tomorrow.
S
Seit
Self love!
I've been doing a few things lately that has in ways boosted my self esteem, working out at the gym, studying for my courses and being a father and blasting music. Those are a few thins in life that I've come to love. Which in turn I've learn(ing) to love myself. The more I do the brighter I become. Many of my acquaintances have noticed this about me this week. Life really falls into place when you get to that point. Did I ever mention I'm doing the twelve step program? Addict or not the program will benefit anyone that wants to improve their life. I highly suggest it! It has made meditating much more relaxing. Thank you, and have a wonderful life.
H
Holly
Keeping attention
I learned that (for me) it's hard to find a quiet time throughout the day for me to sit down, relax and reflect. Learning to focus on my breathing really helped me find a anchor, so that my thoughts didn't wander elsewhere.
L
Lhiza
Relaxation
I learned that it's really difficult to find quiet moments in every aspect of life. But focusing on what you want to do and what you love to do is more relaxing and fulfilling.
K
Kevin
Centers
I learned that finding your center does not mean it is in the exact center of your body, sometimes it’s just a little off to the side, sometimes it is on your navel.
AJ
A.J.
Focusing
Finding my center and focusing on my breathing is key. I felt much more relaxed after today’s exercise.
S
Steve
How to sit
I needed this “meditation 101” instruction. It gives me an anchor to keep returning to when my head races! Excellent!
G
Grace
Breath
Breathing can anchor your thoughts. It’s very easy,yet peaceful.
K
Karen
Anchor
Being new to meditation - I learn something new or see something differently each day I practice. Learning that my breath can be an anchor and a focal point I can come back to anytime seems obvious and simple but... I never saw it this way before. I know feel like I have this "tool" in my back pocket for whenever I need it. Thank you.
C
Connie
Dizzy
Apparently I'm not used to deep breathing. I got dizzy. It was relaxing though.
A
Amber
Stress
Helps me focus on what I need to do right now and not be overwhelmed thinking of the tasks of the entire day.
C
Chatty
Breathing
Listening to the sounds of my breath turned my crazy thoughts off... beautiful thoughtful and in the moment
A
Allurea
Nothing I couldn't listen but is premium only for pay? Please tell. Me I get very confused with this
Everything will be ok😌 Ok? I hope you and he world know It's all GODS WORK 😇⛑ Everything happens for a reason Believe
A
Allie
Breathing
I get too caught up in am I breathing too fast or too slow. I need to just relax.
R
Rance
Stress = overwhelmed / not capable / fear
I can do it I am capable I am fearless i will succeed breathing is important
P
Pauline
Quitting smoking
I can breathe much deeper than I previously could. What’s unexpected is how very pleasant it is :)
K
Kadian
Life meaning
Returning to the earlier days when life equaled happiness and joy is a must. Life at this time equals stress and pain not worth struggling to maintain. Aura has awoken my awareness to this change in outlook. Thanks.
M
Marissa
Present moments, precious moments
Everyday we experience and face new challenges and memories. Sometimes we need to just sit down and relax, embrace every passing moment we get and to enjoy all that we face daily. To go about our daily challenges happily with better intentions
B
Bharat
Concentration
I love the idea of bringing your attention back with the help of breath. Helps a lot for someone like me.
G
Gem
How to sit
It amazes me how drawing attention to something with focus can make such a difference! This mediation was a little scrappy though as it sounds as though the mic kept getting muted between sentences? Not a negative on the content, but it made the flow a little less smooth
K
Kellee
A Thoughtful Thanksgiving 11-23-17
I learned that though breathing is important throughout the day and especially during meditation, it is important to take time to take time to reflect on others as well. Many blessings to you all on this Thanksgiving. May you be comfortable and warm, peaceful and filled will joy. Have a great day!
M
Meg
Sitting in Meditation
I learned that I felt my breath in several places - at first it was my chest expanding but then I could feel the air in my nostrils and going down my throat. This reminder to hold onto and focus on the present when meditating was helpful.
V
Vernon
Step back..
I’ve learned over the years that meditation gives us the ability to “step back” and look at a situation mentally and emotionally with a “big picture” perspective. This enables us to tap into a clarity of thinking that we wouldn’t be able to otherwise perceive.
C
Charlie
Focal Point
I learned that my focal point and place where I thought my breath was the strongest was the pause after I had inhaled the air I was going to take in on that particular breath prior to exhaling as if it was my last. That really helped me to settle myself and my thoughts and focus on just how important breathing is and how much we take it for granted. I reflected and was humble of the fact that at the same time I was inhaling someone in the world was also inhaling for the last time.
E
Everett
Excellent
Lust fell asleep in the dusk and tombs turned into pits of garbage
J
Jt
Form
Hold a position. Feel the muscles tense. Release it. Be free. Relax.
C
Christina
Deep breathing . . .
. . . REALLY increases my focus and keeps me calm. It is one thing I can always count on to control my anxiety.
K
KayDee
Focus
Help to be able to clear your mind and picture your breath and clear your thoughts
S
Shauni
Anchor
I learned that breathing is an anchor, in which I can turn to when I am feeling anxious. This will allow me to be focused on the present, not the past, not the future; but the here and now.
J
Joyce
How to Sit
Being mindful can mean being more alert than relaxed- ready to acknowledge and embrace what is a part of the present moment, starting but maybe not ending with my breath. Namaste
A
Alyssa
1/2/18
I learned that you can always go back to the basics if you need to! Simply sitting in an alert position and focusing on one part of the breath helped me to get my mind grounded and be present in the moment.
S
Sanaa
Siting in meditation
To relax and let go of what is bothering you. To live in the moment.
A
Anne
1/5/18
Apparently, meditation not only clears your mind but also can clear away a headache. I feel ready to face my day now.
R
Rosie
Letting go of stresses
I learned that You can be yourself it helped me to understand I can let go of any stresses or stressful moments and remember the positive ones. Like this Christmas I had the best Holiday we went to Scotland as we do every year it was AMAZING.
L
Luke
time
3 minutes is not long enough. i need more time to relax into a breathing rhythm and truly let go
K
Kayla
Be present
I learned to be present in my situations, if I lose focus I can center myself back with something in the present like breathing. Today is my birthday and I was feeling a little down because I don’t have the funds to do anything right now all I can do is go to school but I’m feeling a little better now after shifting my focus.
G
Gina
Morning 1/11
It’s okay to have thoughts that come in and to accept them as they come, just remember to come back to the breathing and focal point that I choose to focus on.
K
Katelyn
Confusef
I just do not know how to focus my brain on something. It is just difficult to do so
C
Czaria
Breathe
Breathing is the anchor of your thoughts. Use it when your mind starts to wander.
A
Amber
Focus
Meditation is not about relaxation, but it causes relaxation by making you focus on the present. Focusing on the breath anchors you to the present moment as the breath is always present. I
A
Alyssa
1/20/18
I really liked the idea of focusing on one part of your breath, but more particularly the part that you feel the most physically. This was a good meditation for me because it was simple and brought me back to the basics of breathing.
J
Julian
Trouble
I learned that I have trouble sitting still But focusing on my breathing was extremely helpful in bringing me back to sitting without moving
L
Lina
Just Breathe
Breathe and let go of the tension. Focus your attention to the heavy heaving of your chest on every exhale. With each exhale, let go of something that weighs you down.
F
Francesco
Sitting
The importance of proper sitting is a key for a good meditation
R
Rain
Sleepy and unawared?!
Unsure if I did it right. As deep breathing makes me feel relaxed and sleepy. If there are no thoughts, is it because I am not aware of it?
M
Marshall
Breathing
After my initial exhale, there is a point where I relax fully, releasing all tension and expelling the breath completely. It is my anchor point, in this moment, to my present awareness.
H
H
Learning to sit
The importance of learning to sit to meditate as well as having a focus is important in the meditation. As much so is the breathing technique too. It’s a great meditation technique to re-learn and being in constant reminder of.
K
Kerrie
Mindful interrupted
My little one crawled into my lap during this, and, instead of focusing on MY breath, I focused on our shared breaths, and the warmth of her little back against my chest and the feel of her in my arms. This is why I started practicing mindfulness to begin with. Z❤️
WJ
Walter J
Sitting
I learned if I do not practice 1st thing in the morning I do not really get a chance to until mid afternoon. But I did try the sitting meditation with some interesting results. I felt my lungs strongly anchored to the backside of my chest bone in one spot in the center. My lungs seemed to expand like a big hot air balloon tethered to my chest bone but it was horizontally attached and I was somehow looking down on all this. Not sure what it all means but I feel very relaxed & rejuvenated. “At least I got that going for me!” - Bill Murray in Caddy Shack
M
Molly
Focusing on the present moment
I need to focus on the present moment and using my breath as an anchor is the perfect way to do that
S
Stacy
Breathe
Focusing on the breath I take clears my mind from the stresses of the moment.
L
Luna
Counting backwards
I've counted breaths for several years but it has always been labored. Now counting backwards it was so much easier and smoother. Funny how we find out a little tweak that makes all the difference for us.
E
Erin
Hot to relax sit still
I feel really relax when I am meditating & siting still when I close my eyes & meditate my body feel relax 😌
A
Alexander
Sitting
Coming back to the breath when your thoughts wonder is the best way to sit during a meditation.
A
Adrienne
Life
Our breath is the very life within us. When we pay more attention to our breath we are more focused on what a miracle our bodies are and how amazing it is on the way that they function. We only have our bodies for so long in this life. I think it is rather important that we enjoy the small things like our breathing coming through our body and providing us with life.
m
margherita
back to the start!
i found this SO helpful. i was going through a period in which i couldn’t feel the benefits of meditation anymore, which is awful, but i stuck with it and finally i found a session that “humbled” me to my roots and it was like meditating for the first time all over again BUT with everything i had learned until that moment. thanks!
C
Chloe
Breathung
Breathing is just about the core of meditation and focus. Very boring meditation, but I am sure it will help in the future!
S
Sierra
Observation
This morning my mind wandered easily, but I am more capable of bringing it back quickly since I have been practicing.
A
Aghnar
Sitting meditation
This meditation made me feel great. The breathing out took a load of heaviness outside.
C
Christian
1st Meditation
I found that the movements of my chest rising and falling with my breathing was a good focal point for my awareness and focus.
JW
J.W.
a good chair
when I first started guitar I practiced on a folding portable camp chair it wasn’t much to look at; just a curved plastic back support, which doubled as a handle during transport, a strong canvas seat and a pair of aluminum cross-leg trestles it was light as a feather, had no arms, and took up very little space I spent hundreds of joyful hours supported by that chair as I cradled a piece of hollow wood on my lap, low to the ground, my legs spread out, one forward, one back as I tilted, swayed, leaned, and rocked until my fingers were raw I still have that chair the canvas is ripped the back cracked the legs will not support my weight But I wouldn’t part with it for all the money in the world
K
Kailey
Breathing
I learnt that my breathing could calm me down within minutes making my focussed again
S
Samantha
Anchor
The breath is an anchor for the soul. It helps bring one back to our awareness by sinking us into our inner core and uniting us with ourselves to become one with us again.
D
Damya
I felt a bit frustrated and my mind was all over the place
I learned to focus on my breathing and it actually took my mind off what J was thinking about before
J
Jazlynne
Breathing
I noticed my breathing the most during this meditation exercise.
J
Jody
Breathing
This is the first time In meditation that I ever noticed my breath at the back of my throat. Typically I noticed the breath in my nose mouth chest or stomach.
K
Kelli
Very calm
This meditation really calmed and relaxed me and helped me stay in the present realizing that I am here and I am alive and I am grateful and I am safe!
V
Verity
Calm
This meditation helped me feel very calm and relaxed in ways that I don’t really understand.
k
kayleigh
relieving
just relaxing and breathing made me feel like i had no worries in the world.
C
Chelsea
Criss cross applesauce
I like how this meditation has you sitting up and being aware.
T
Tammy
How to sit
This explains why we sit in a meditation posture. Good reminders on focusing on the breath also.
G
Gabi
I notices it easier to focus on a silgle part of the breath rather than into everything.
I feel my chest doesnt expand as it ought to - it is kind of restrictive in some points.
B
Bailey
Tuesday
I’ve been learning about the chakra system and am very unbalanced in my solar plexus chakra so I have been practicing balancing that and I find that I feel my breath the most there and in my diaphragm even though I can’t see it moving (obviously)
C
Christine
Day 145
Everyday I am becoming a better version of myself. Just sitting is changing my world 😀
T
Time
Inhle
Taking a deep breathe infused with liberation allows one to be engulfed with notions that truly propel life
L
Louis
An Anchor for My Attention
I liked the idea of finding somewhere in my breathing pattern a place to focus my attention. An anchor. This keeps me centered on my breathing and not my fleeting thoughts.
J
Jane
Attention
This is a good meditation to keep your attention. I noticed that I feel my breath the most deeply in my chest as it expands and particularly as it contracts on an exhale. This meditation is definitely going in my favorites.
T
Tyler
Nothing about sitting
It says it’s going to talk about the how and why of sitting meditation but then just talks about the breath the rest of the time.
M
Mia
Finally something to focus on
Besides just the breath. I have ADHD and despite regular meditation I struggle with only focusing on my breath, until now. Drawing my attention to my breath throughout the body I could easily focus instead on the present without effort.
L
Lucinda
In the moment
I really needed that. I needed to stop thinking about everything if just for those 3 minuets and refocus myself on the now, on something other then the million and one thoughts running through my head.
C
Caitlin
Letting go
I learned that constantly thinking about things I cannot control brings a certain stress to my body. My mind started overthinking and my body starts to feel slightly weak. I need to take the time to process certain things, accept them and let go of them because the longer I hold onto it the quicker my body starts to receive the stress. It’s so important to take care of yourself- your mindset, your body.
K
Kayla
anxious
after breathing for a few minutes it took most of my stress away. And I feel a little better.
E
Emma
Peace
I learned that I just need to take a deep breath and focus just on breathing.
S
Steven
A difference
This is maybe the first time I was consciously aware of the difference between sitting and relaxing.
I
Ivi
work
I learned that I can't phase out work... It's just too much.
A
Alexandra
Day 1
I felt myself calm down instantly as I began to breathe in and out. I thought it was easier for me to focus than it normally is
T
Tadot
Smile
I learned that it’s not relaxation I trying to focus on but awareness
J
Jeff
Focus on the breath
It’s funny this is titled how to sit; Because although it starts out with her you should sit and start your meditation truly more about finding something to anchor yourself into the present moment with which is your breath. Just focus on your breath and your breathing.
P
Paula
Throw back to safety
I went back to the pagoda at my home in India. it was so nice...
S
Sonia
Tranquility
I felt so at peace with this meditation, though it was just a simple breathing excercise but I felt immediately better after it.
J
Jacqueline
Trying to find inner peace with my past and choices.
Constantly I feel the weight of the issues on my shoulders and I'm trying to cope with the sadness that burdens me... this gave me a sense of peace and made me feel like I'm still worth something and makes me want to fight more.
j
jess♥️
Sit
This meditation didn’t teach me on how to sit during a mediation, but how to feel and think. I learnt that you should always think present and focus on your breathing
K
Kevin
how to sit
learned how to sit and meditate and focus on the air going into me
A
Alex
Breathing/Sitting
fokus auf die Atmung, einen bestimmten Punkt. inhale, hold, exhale
J
Jordan
longing
I noticed that so often I long for this experience on a day to day basis. it's hard because sometimes with the ebb and flow of my moods, that the motivation to practice is avoided and I find myself crying from the release of formal mindfulness. I have noticed that over the last two days since starting my daily practice and exercise that I have more energy and feel like I don't need coffee to function (which doesn't stop me from drinking the amazing elixir). in regards to yesterday's practice and simply being aware of my feelings inside, I noticed how often I invalidate my own feelings and simply grin and bear the suffering and stress from work. The invalidation itself becomes an avoidance strategy. I'm no longer aware of the thoughts and feelings that allow that invalidation to be present, it simply occurs. in practicing self-compassion I found that tears rolled down my cheeks when I told myself that it was alright to feel stressed and overwhelmed with everyday life and sometimes what feels like a meaningless way to live my life. in session today with a client, I was made more aware of the values that I work into my life and work as a social worker. It allowed me to re-experience the fact that I use my values everyday at work and allowed me to reflect on the fact that sometimes I avoid my values when I'm home and on auto-pilot. I've found that just in the last two days whether it be a coincidence or not, I have found it so much easier to connect with Morgan in a meaningful way.
J
John
meditation
i have no control over my thoughts concentrating on my breathing my brand is still going in full speed this might take some time
J
Jilian
my first time using aura
i was amazingly surprised at how relaxed i was and how this app really works. whenever i’m stressed or can’t sleep or even anxious, my stress completely goes away once i finish a session on aura! ❤️
C
Carlen
Returning to your breath
You can always remind yourself to return to your breath and bring back the focused state you seek.
R
Riley
How I felt
After doing this meditation I immediately felt better. I was relaxed and had no worries. It was incredible
J
Joyce
Relaxed but alert
A good intention that requires being well rested as well as focused. Here’s to the day ahead. Namaste
S
Susan
How to Sit
Your Breath is your anchor. Thwnbreath is what keeps you present. When you find yourself swept up in stress or anger or sadness, return to your breath to feel safe
J
Jessica
Day 10
Just another ( much needed) breathing practice for me. Didn’t have a problem with it, I liked the grounded feeling of it
J
Jessica
Day 10
Just another ( much needed) breathing practice for me. Didn’t have a problem with it, I liked the grounded feeling of it
R
Rowan
10/10
Had a rough day and the first thing I say on Instagram was an ad about this app and so I downloaded it and opened it up and it just released all of my stress at once and idk what happened.
L
Lauren
Night 1
Breathing exercise for 3 minutes. I felt a little calmer and a bit relaxed.
A
Andrea
My first meditation session
It actually made me very relaxed. I was sceptical but I feel lighter inside. The three minutes went by quickly.
E
Elisabeth
Great full
Awesome day! A lot of rest and relaxation. A surprise gift in the mail. How sweet life is
R
Rory
Focal Points
I learned that breath focal points are crucial to meditating mindfulness in the correct way.
C
Cam
Day 70
It’s been a while. I have been caught up in life and I have forgotten to be present in the moment. I have forgotten what it’s like to give myself a break. To be kind to myself. I have been stuck in a rut with work, with life, my beautiful relationship. My internal narrative has changed from one of success, wealth, health and love to victim like rumination. I got the longest time could not stop rumination, and judgements and negative thoughts. I miss the old me. I’m still here though. I have made it through years of hardship and I know things may only get harder in the future. The good years are the ones spent understanding your own suffering and choosing to not let it define you. To not let circumstances become the story of your life. To let yourself love the real you. I hope anyone who isn’t feeling themself. If you read this today, tomorrow, or next year. Listen to this. Listen to many of these. But whatever you do, know that you have handled everything you have faced in life up until this point and you can always handle it in the future. Much love. ❤️
D
Diana
Brain-heart coherence
I combined this practice and the practice of brain heart coherence which the effect lasts upto 6hours. The heart sends instructions to the brain to function purposefully for the body in the right order ie anti aging hormones, boost immunity system and reduced stress hormones. With 3 days of practicing this the body creates new connections and neurons with this new self.
S
Susan
How To Sit
I loved this! When we meditate, be alert and also be anchored to the present.
Ar
Aéryel
First time
It’s kinda hard breathing in when your 8 months pregnant but I feel more relaxed now then I did last night