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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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Hi, welcome back to your Daily
Mindfulness.In today's session.
I'm going to share a five-part
sequence that you can do if you
want it to meditate on your own.
So this five-part sequence is an acronym.
I call it the GRAIN acronym, stands for
ground, relax, accept, invite, nourish.
I'll walk you through each of those.
So the first step, ground.
This involves just
settling into your posture.
So often we're caught in our thoughts.
So getting into your body, feeling the
surface beneath you, feeling the sense
of support of the earth beneath you is
powerful to help us drop beneath some of
the noise in our mind and feel a sense
of being held beyond just our own bodies.
So we ground, feel our feet on
the floor, feel our butt in the
chair, feel the earth beneath us.
Once we do that, then we go to relax.
And this is an invitation
to relax into ourselves.
We might not get into an ultimate
relaxed state, but we can
relax around whatever is here.
I like to invite the jaw to soften,
the shoulders and the belly.
And if you listen to my meditations, you
know that that's a core part of every
meditation, jaw, shoulders, and belly.
So we just relax into what's here.
The A stands for accept.
And here we're just meeting the
truth of what's here right now.
And you can use the phrase,
'this moment it's like this.'
You may notice that there's
some discomfort in your
body, some sounds around you,
something that feels unresolved.
And you just say to that experience,
this moment, it's like this.
You're meeting it as it is.
The I stands for invite, and this will
make up the majority of your meditation.
You're inviting your attention onto a
particular experience like the breath.
Or if it's a body scan,
it would be the body.
And the reason we invite is because
we don't want it to be forceful.
We want to entice the mind
into the present moment.
And so we're just exploring what
could we be compelled by with what
we're, what we're focusing on.
If it's the breath, can
we just notice, oh yeah.
What is the breath like?
Feeling the inhale, feeling the exhale.
Can we notice that space between
the end of the inhale and
the beginning of the exhale.
We're inviting our attention there.
And then N is the latter part of the
meditation where we just take some
time to nourish what is good in us.
You can bring this throughout the
entire meditation where you infuse a
sense of heartfulness and compassion.
But I like to, at the end, just maybe
take a minute or two to just focus on
what am I grateful for right now, or to
feel like what is good in me right now.
My body breathing a sense of ease, even
appreciating that my mind can think.
We're nourishing the good aspects
of us so that we don't lose sight of
that as we continue on in our day.
So this is GRAIN.
Ground, relax, accept, invite, nourish.
The first three ground, relax, accept,
you can do this in a short period
of time, 30 seconds to a minute.
Invite can make up the
chunk of your meditation.
And nourish can happen at the end.
It's simple framework you could
use if you want to practice
meditating without guidance.
Of course, you have all of our
meditations here at Mindfulness.com.
So you're welcome to continue
with those practices.
This is just an additional tool that
you can use in your own journey.
Thank you for your practice.
Let's settle in for today's 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.
-
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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