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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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4-Step Breathing
Soothe your nervous system, steady your mind, and relax your body with this simple but effective four-step breathing practice.
So to begin this meditation, just allowing your eyes to gently close, if that feels okay for you. Letting the body settle into a comfortable position. And bringing your awareness now to just feeling the flow of your breathing in your body. Noticing the breathing in. And the breathing out.
And now we're going to introduce a breathing technique called the four step breath. So just following, along with my instructions for the first couple of rounds. Just beginning now by exhaling fully. And now inhaling for the count of one, two, three, four. And exhaling one, two, three, four.
Again, inhale, two, three, four. Exhale, two, three, four. And just continuing on like that to the count of four, with an even inhale to exhale ratio. Just mentally counting. Matching the breath with the count.
And if the count of four doesn't feel quite right or comfortable, feel buddy. Feel free to make it a little longer or a little shorter. Just go ahead and find the duration that feels good for you. Just a couple more rounds like this. Counting the breath, and matching the breathing to your count.
Even inhale and exhale. And now we're going to extend the practice by holding the breath at the top of the inhale and the bottom of the exhale for the same count. So if you were breathing in, two, three, four. Now you're going to hold the breath, two, three, four. Exhaling, two, three, four.
And holding the breath here, two, three, four. Now, just continuing on like that with the four-part breath. Breathing in for the count. Holding for the count. Exhaling.
And holding. One more round like that. And then at the end of the next exhale, just releasing any control of the breathing. And now at the end of the next exhale, just relaxing any control of the breathing. Just letting the breath settle back into its own natural rhythm.
And as this practice now comes towards a close, just taking a moment to notice how you feel after making this time for meditation and breathing practice. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. And wishing you a wonderful day ahead.
Meditation
4.44-Step Breathing
Soothe your nervous system, steady your mind, and relax your body with this simple but effective four-step breathing practice.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So to begin this meditation, just allowing your eyes to gently close, if that feels okay for you. Letting the body settle into a comfortable position. And bringing your awareness now to just feeling the flow of your breathing in your body. Noticing the breathing in. And the breathing out.
And now we're going to introduce a breathing technique called the four step breath. So just following, along with my instructions for the first couple of rounds. Just beginning now by exhaling fully. And now inhaling for the count of one, two, three, four. And exhaling one, two, three, four.
Again, inhale, two, three, four. Exhale, two, three, four. And just continuing on like that to the count of four, with an even inhale to exhale ratio. Just mentally counting. Matching the breath with the count.
And if the count of four doesn't feel quite right or comfortable, feel buddy. Feel free to make it a little longer or a little shorter. Just go ahead and find the duration that feels good for you. Just a couple more rounds like this. Counting the breath, and matching the breathing to your count.
Even inhale and exhale. And now we're going to extend the practice by holding the breath at the top of the inhale and the bottom of the exhale for the same count. So if you were breathing in, two, three, four. Now you're going to hold the breath, two, three, four. Exhaling, two, three, four.
And holding the breath here, two, three, four. Now, just continuing on like that with the four-part breath. Breathing in for the count. Holding for the count. Exhaling.
And holding. One more round like that. And then at the end of the next exhale, just releasing any control of the breathing. And now at the end of the next exhale, just relaxing any control of the breathing. Just letting the breath settle back into its own natural rhythm.
And as this practice now comes towards a close, just taking a moment to notice how you feel after making this time for meditation and breathing practice. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. And wishing you a wonderful day ahead.
Meditation
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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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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'.
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Highly recommend.
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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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