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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Arriving Meditation
Create deep inner calm.
So just taking a moment to get really comfortable and settling in here for this meditation. And when you're ready, allowing the eyes to lightly close. And then just taking three deep, slow, full breaths now. So just breathing in. And breathing out.
Two more breaths like that in the same way. And with each exhale, just having a sense of letting any tension or tightness in the body just soften a little. Letting the whole body just relax into the present moment. Just relaxing to gravity. And then at the end of the next exhale, just letting your breath return to its own natural rhythm.
Just relaxing any control of the breathing. But just staying in touch with the feeling of the breath in your body. Just having a sense of resting attention on the wave-like movement of the natural breath. As best you can, just being present with each breath. So one of the biggest obstacles to being fully present in any given moment is that we tend to get really caught up in the idea of trying to find our fulfillment in the future.
We're always trying to get somewhere else, become something more or better, or have something more, fix things and solve things. You know, we're always waiting to get there instead of being fully here. And so easily, our whole life can then become a haze of rushing and striving and automaticity. Zen monk, poet and peace activist tThich Nhat Hanh often spoke about this tendency we have to not truly inhabit our moments and he teaches a mantra to help us drop that tendency and come back to the present moment. The mantra is: I have arrived.
I am home. So this is meditation really. It's arriving right here in your life. It's training in being fully alive. So let yourself arrive fully here, in your body, in your being in this moment.
Just arriving in feeling the flow of the breath in your body. Just feeling the breath. Nothing but the breath. And as this practice finishes, taking a deep breath in. And letting it go.
And just beginning to wriggle the fingers and toes. And when you're ready, you can open the eyes. So as you go about the rest of your day, just remembering that if at any time today you find yourself feeling rushed, disconnected, or caught up, you can always come home to the peace of the present moment by repeating the mantra, I have arrived. I am home. I'm wishing you a wonderful day.
Meditation
4.6Arriving Meditation
Create deep inner calm.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment to get really comfortable and settling in here for this meditation. And when you're ready, allowing the eyes to lightly close. And then just taking three deep, slow, full breaths now. So just breathing in. And breathing out.
Two more breaths like that in the same way. And with each exhale, just having a sense of letting any tension or tightness in the body just soften a little. Letting the whole body just relax into the present moment. Just relaxing to gravity. And then at the end of the next exhale, just letting your breath return to its own natural rhythm.
Just relaxing any control of the breathing. But just staying in touch with the feeling of the breath in your body. Just having a sense of resting attention on the wave-like movement of the natural breath. As best you can, just being present with each breath. So one of the biggest obstacles to being fully present in any given moment is that we tend to get really caught up in the idea of trying to find our fulfillment in the future.
We're always trying to get somewhere else, become something more or better, or have something more, fix things and solve things. You know, we're always waiting to get there instead of being fully here. And so easily, our whole life can then become a haze of rushing and striving and automaticity. Zen monk, poet and peace activist tThich Nhat Hanh often spoke about this tendency we have to not truly inhabit our moments and he teaches a mantra to help us drop that tendency and come back to the present moment. The mantra is: I have arrived.
I am home. So this is meditation really. It's arriving right here in your life. It's training in being fully alive. So let yourself arrive fully here, in your body, in your being in this moment.
Just arriving in feeling the flow of the breath in your body. Just feeling the breath. Nothing but the breath. And as this practice finishes, taking a deep breath in. And letting it go.
And just beginning to wriggle the fingers and toes. And when you're ready, you can open the eyes. So as you go about the rest of your day, just remembering that if at any time today you find yourself feeling rushed, disconnected, or caught up, you can always come home to the peace of the present moment by repeating the mantra, I have arrived. I am home. I'm 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'.
- 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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