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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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
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In this meditation, we practice focusing on our strengths instead of our weaknesses, flooding our mind with everything we appreciate about ourselves.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. As your body settles in, you can let your breath come back to its natural rhythm.
And see if you can feel yourself settling in a little more deeply to this moment. Today's practice is about orienting yourself toward what you can do rather than what you can't do. In other words, we're going to dwell on our cans. Over the next few minutes, I'm going to give you an opportunity to ruminate about everything you can do. And it might be simple things like being able to take a sip of water, turning a door knob, driving a car.
Your cans are going to be different than someone else's. And the idea is to start to change the narrative in our mind to one of appreciation, even for the subtle things, rather than being so caught up in everything we can't do or are no good at. So it take some time in silence to reflect on this. And as always it's okay to feel good. So if you start enjoying it, it's all right to smile.
I'll talk to you in a few minutes. Have fun with it. As we come to the close of this meditation, let's take one more deep breath. In through the nose. And slowly out through the mouth.
And when you're ready, you can open your eyes again. Great job today. Hopefully you feel a little better. As always, it's okay if you don't. But a common side effect of focusing on everything you're good at and everything you can do is that we do start to feel a little bit better about ourselves.
But it might also be something you need to practice. So as you go about your day and you notice yourself dwelling on your can'ts, see if you can switch that so you start dwelling on your cans. I know it's a little bit corny, but it's a powerful training and a very simple one that can really shift how we live our lives. So you're doing great. Thank you for your practice.
I'll talk to you soon and until then, take care.
Dwell on Your “Cans”
In this meditation, we practice focusing on our strengths instead of our weaknesses, flooding our mind with everything we appreciate about ourselves.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. As your body settles in, you can let your breath come back to its natural rhythm.
And see if you can feel yourself settling in a little more deeply to this moment. Today's practice is about orienting yourself toward what you can do rather than what you can't do. In other words, we're going to dwell on our cans. Over the next few minutes, I'm going to give you an opportunity to ruminate about everything you can do. And it might be simple things like being able to take a sip of water, turning a door knob, driving a car.
Your cans are going to be different than someone else's. And the idea is to start to change the narrative in our mind to one of appreciation, even for the subtle things, rather than being so caught up in everything we can't do or are no good at. So it take some time in silence to reflect on this. And as always it's okay to feel good. So if you start enjoying it, it's all right to smile.
I'll talk to you in a few minutes. Have fun with it. As we come to the close of this meditation, let's take one more deep breath. In through the nose. And slowly out through the mouth.
And when you're ready, you can open your eyes again. Great job today. Hopefully you feel a little better. As always, it's okay if you don't. But a common side effect of focusing on everything you're good at and everything you can do is that we do start to feel a little bit better about ourselves.
But it might also be something you need to practice. So as you go about your day and you notice yourself dwelling on your can'ts, see if you can switch that so you start dwelling on your cans. I know it's a little bit corny, but it's a powerful training and a very simple one that can really shift how we live our lives. So you're doing great. Thank you for your practice.
I'll talk to you soon and until then, take care.
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The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
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- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
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You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
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I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
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