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How to Meditate: Meditation 101 for Beginners
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Anapana Meditation
The practice of Anapana helps to anchor and focus a busy, restless or unfoccussed mind.
So to begin with, just allowing your eyes to close. And drawing your awareness inside the physical body. And taking a deep, slow breath in. Holding it just for a moment here. And letting it go.
And now bringing your focus to the belly. And tuning in to the rhythmic sensations here in the belly, as the breath moves into and out of your body. So not trying to change or control the breath in any way, just letting the body breathe in its own natural way as you observe it. And as a support to really staying focused and grounded in the present moment, you might like to use the practice of anapana. So just mentally noting to yourself with each in-breath, breathing in.
And with each out-breath, mentally noting, breathing out. So doing that now with each and every breath, softly noting to yourself, breathing in. And breathing out. And following the journey of the breath as best you can for the full duration of each inhale. And the full duration of each exhale.
And feeling how the whole body is being gently rocked and cradled by the natural breath. Just continuing to follow the movement and flow of the breath in your body for these last few moments of meditation. And just continuing to note, breathing in. And breathing out. And as this practice now comes towards the end, just taking another deep, slow, and full breath in.
And as you begin to breathe out, wriggling the fingers and toes a little. And take a moment and notice how you feel after taking this time out for meditation. 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. Wishing you a wonderful day.
Meditation
4.6Anapana Meditation
The practice of Anapana helps to anchor and focus a busy, restless or unfoccussed mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So to begin with, just allowing your eyes to close. And drawing your awareness inside the physical body. And taking a deep, slow breath in. Holding it just for a moment here. And letting it go.
And now bringing your focus to the belly. And tuning in to the rhythmic sensations here in the belly, as the breath moves into and out of your body. So not trying to change or control the breath in any way, just letting the body breathe in its own natural way as you observe it. And as a support to really staying focused and grounded in the present moment, you might like to use the practice of anapana. So just mentally noting to yourself with each in-breath, breathing in.
And with each out-breath, mentally noting, breathing out. So doing that now with each and every breath, softly noting to yourself, breathing in. And breathing out. And following the journey of the breath as best you can for the full duration of each inhale. And the full duration of each exhale.
And feeling how the whole body is being gently rocked and cradled by the natural breath. Just continuing to follow the movement and flow of the breath in your body for these last few moments of meditation. And just continuing to note, breathing in. And breathing out. And as this practice now comes towards the end, just taking another deep, slow, and full breath in.
And as you begin to breathe out, wriggling the fingers and toes a little. And take a moment and notice how you feel after taking this time out for meditation. 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. Wishing you a wonderful day.
Meditation
4.6Duration
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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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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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