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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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3-Minute Reset
In this short meditation, we'll re-center ourselves so we can show up more fully.
This is going to be a three minute meditation to help you reground during your busy day. Let's start by finding a comfortable posture. If it feels okay to do so, you can invite your eyes to close. And let's begin by taking one deep breath together. In through the nose.
Slowly out through the mouth. And just let your breath come back to its normal rhythm as you settle your attention on the sensations of the rising of the belly, as you take an inhale. And the sensations of the belly falling on an exhale. As the mind drifts off into thoughts, just observing them like clouds passing through the sky, deepening your presence back to this breath, this moment. As you tune into the breath, you can invite your jaw to soften.
Your shoulders. Any tension you might be holding in the abdomen. So you're embodying this relaxed awareness. A felt sense of your body breathing here in time and space. No need to grip, tense.
Just letting the breath move through you as it will. And also opening your awareness to any sounds that you might perceive. So you have the felt sense of the body breathing, and also an awareness of any sounds moving through. Letting this drop you into the present moment. Grounding your system.
Let's take one more deep breath. And when you're ready, you can let your eyes open. Thanks for practicing with me. Talk to you soon and take care.
Meditation
4.63-Minute Reset
In this short meditation, we'll re-center ourselves so we can show up more fully.
Duration
Your default time is based on your progress and is changed automatically as you practice.
This is going to be a three minute meditation to help you reground during your busy day. Let's start by finding a comfortable posture. If it feels okay to do so, you can invite your eyes to close. And let's begin by taking one deep breath together. In through the nose.
Slowly out through the mouth. And just let your breath come back to its normal rhythm as you settle your attention on the sensations of the rising of the belly, as you take an inhale. And the sensations of the belly falling on an exhale. As the mind drifts off into thoughts, just observing them like clouds passing through the sky, deepening your presence back to this breath, this moment. As you tune into the breath, you can invite your jaw to soften.
Your shoulders. Any tension you might be holding in the abdomen. So you're embodying this relaxed awareness. A felt sense of your body breathing here in time and space. No need to grip, tense.
Just letting the breath move through you as it will. And also opening your awareness to any sounds that you might perceive. So you have the felt sense of the body breathing, and also an awareness of any sounds moving through. Letting this drop you into the present moment. Grounding your system.
Let's take one more deep breath. And when you're ready, you can let your eyes open. Thanks for practicing with me. Talk to you soon and take care.
Meditation
4.6Duration
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Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
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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.
- 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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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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