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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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Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hi, and welcome to your Daily Mindfulness. Today, I'm going to talk about how we can start an upward spiral in our lives, and it all starts with our small habits. Now, the bad news about small habits is that if you just start slipping into bad habits, things can slowly start to move into a downward spiral. We've all been there, right? Like maybe you have a big week at work and then you're really tired so you don't make time for exercise. You start vegging out in front of the TV with a beer or a wine at night.
And, you know, maybe you start to crave more sugar during the day because you're tired. So you start eating a little more junk food. And then this goes on for a little while and sooner or later, you find yourself putting on some extra weight, feeling a little more tired each day, which then leads to more cravings for pick me up foods and drinks or alcohol or other compulsive behaviors to take the edge off. And, you know, so starts the downward spiral. Now, the really good news about our small habits is that we can deliberately harness them to create an upward spiral.
We can start really, really small. Even in the times when you are tired, depleted, overwhelmed, or in a slump, you can start to take small, positive steps that will leave you feeling just a little more energized, just a little more inspired, a little more uplifted in mood and wellbeing. You can do this by things like just going for a walk, having a cup of tea instead of a wine, taking five or 10 minutes to meditate, or eating one healthy meal. Now you're feeling just a little more energized, focused, and clear-headed. You feel a little more motivated to take more positive action.
Maybe you start waking up a little earlier, feeling a little better. So you start to get more exercise, start to feel a little stronger and healthier and your mood improves. And so we go into an upward spiral. So we've probably all experienced both the upward and the downward spirals in our lives. And it's important to really tune into the fact that it always just begins with these little incremental changes that we make every day that accumulate and grow.
So knowing this, my invitation to you is to deliberately choose at least one small positive habit change in the next 24 hours. And then just really notice how it feels. And who knows? Maybe tomorrow or the following day you'll feel like doing some more. I'll leave that exploration up to you. But wherever your adventure takes you, I wish you well with this practice.
And as always, thank you for your practice and for your presence here with us. Now let's settle in for today's meditation.
Start an Upward Spiral
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, and welcome to your Daily Mindfulness. Today, I'm going to talk about how we can start an upward spiral in our lives, and it all starts with our small habits. Now, the bad news about small habits is that if you just start slipping into bad habits, things can slowly start to move into a downward spiral. We've all been there, right? Like maybe you have a big week at work and then you're really tired so you don't make time for exercise. You start vegging out in front of the TV with a beer or a wine at night.
And, you know, maybe you start to crave more sugar during the day because you're tired. So you start eating a little more junk food. And then this goes on for a little while and sooner or later, you find yourself putting on some extra weight, feeling a little more tired each day, which then leads to more cravings for pick me up foods and drinks or alcohol or other compulsive behaviors to take the edge off. And, you know, so starts the downward spiral. Now, the really good news about our small habits is that we can deliberately harness them to create an upward spiral.
We can start really, really small. Even in the times when you are tired, depleted, overwhelmed, or in a slump, you can start to take small, positive steps that will leave you feeling just a little more energized, just a little more inspired, a little more uplifted in mood and wellbeing. You can do this by things like just going for a walk, having a cup of tea instead of a wine, taking five or 10 minutes to meditate, or eating one healthy meal. Now you're feeling just a little more energized, focused, and clear-headed. You feel a little more motivated to take more positive action.
Maybe you start waking up a little earlier, feeling a little better. So you start to get more exercise, start to feel a little stronger and healthier and your mood improves. And so we go into an upward spiral. So we've probably all experienced both the upward and the downward spirals in our lives. And it's important to really tune into the fact that it always just begins with these little incremental changes that we make every day that accumulate and grow.
So knowing this, my invitation to you is to deliberately choose at least one small positive habit change in the next 24 hours. And then just really notice how it feels. And who knows? Maybe tomorrow or the following day you'll feel like doing some more. I'll leave that exploration up to you. But wherever your adventure takes you, I wish you well with this practice.
And as always, thank you for your practice and for your presence here with us. Now let's settle in for today's meditation.
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Just a small sample of the life-changing 5-star reviews we get on a daily basis.
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
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.
- 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.
-
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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