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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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A Peaceful Loving Heart
A meditation to improve your heart rate variability and cultivate a peaceful loving heart.
So just taking a moment here to begin with, to get comfortable and settle in here for the meditation. And as you begin to settle in, allowing your eyes to lightly close, if you care to. And now taking a deep, slow, full breath in. And a long, steady breath out. And as you exhale, just getting a sense of releasing tension in the body and settling the mind into the present moment.
That's it. So we're going to be moving into a practice that helps to improve your heart rate variability and help you to cultivate a peaceful and loving heart. So just beginning now to breathe in a way where the length of your inhale and the length of your exhale are the same. So perhaps you might even like to count in your mind to make the breaths even. Great.
So just continuing like that, inhaling and exhaling for the same duration. And imagining that the breath is coming into and out of the heart area at the center of the chest. So just focusing the mind on that heart center. Breathing evenly. And as you continue to breathe evenly with awareness on the heart, can you start to bring to mind a pleasant and heartfelt emotion such as gratitude, love, or joy? As if you were breathing this love, this gratitude or this joy into and out of your heart.
Allowing those feelings to gradually intensify and grow within you. And if you find it helpful, you could start to think about the good things in your life that you're grateful for, or the love you have for a particular person. So just finding a way to grow those pleasant emotions. And if that's a way that works for you, going ahead and doing that. Just staying now with this practice for a while.
Breathing into and out of the heart and feeling a warm glow of that pleasant emotion. And as the practice draws towards a close now, taking another deeper, fuller breath in. And as you let it go, just beginning to wriggle the fingers and the toes. And then when you're ready, opening the eyes. Thank you for your practice today.
And now, as you prepare to reconnect with the day now, just making an intention to take this more centered and peaceful awareness with you into the rest of the day.
Meditation
4.7A Peaceful Loving Heart
A meditation to improve your heart rate variability and cultivate a peaceful loving heart.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment here to begin with, to get comfortable and settle in here for the meditation. And as you begin to settle in, allowing your eyes to lightly close, if you care to. And now taking a deep, slow, full breath in. And a long, steady breath out. And as you exhale, just getting a sense of releasing tension in the body and settling the mind into the present moment.
That's it. So we're going to be moving into a practice that helps to improve your heart rate variability and help you to cultivate a peaceful and loving heart. So just beginning now to breathe in a way where the length of your inhale and the length of your exhale are the same. So perhaps you might even like to count in your mind to make the breaths even. Great.
So just continuing like that, inhaling and exhaling for the same duration. And imagining that the breath is coming into and out of the heart area at the center of the chest. So just focusing the mind on that heart center. Breathing evenly. And as you continue to breathe evenly with awareness on the heart, can you start to bring to mind a pleasant and heartfelt emotion such as gratitude, love, or joy? As if you were breathing this love, this gratitude or this joy into and out of your heart.
Allowing those feelings to gradually intensify and grow within you. And if you find it helpful, you could start to think about the good things in your life that you're grateful for, or the love you have for a particular person. So just finding a way to grow those pleasant emotions. And if that's a way that works for you, going ahead and doing that. Just staying now with this practice for a while.
Breathing into and out of the heart and feeling a warm glow of that pleasant emotion. And as the practice draws towards a close now, taking another deeper, fuller breath in. And as you let it go, just beginning to wriggle the fingers and the toes. And then when you're ready, opening the eyes. Thank you for your practice today.
And now, as you prepare to reconnect with the day now, just making an intention to take this more centered and peaceful awareness with you into the rest of the day.
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Meditation
4.7Duration
Available everywhere.
Access on the web or in our mobile app.
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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.
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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.
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I love how the app gives me pointers to new things to explore.
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So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
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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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