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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Awareness Already Exists
In this meditation we explore how to let go of striving and find a place of stillness and surrender in our own deepest nature.
So just settling into your meditation posture and allowing your eyes to close, if you haven't already. Just tuning in now to the sensations of the breathing in your body. And noticing how the breath is coming and going in a flow of ever changing movement and sensation. And now opening awareness out from the breath and really opening to all the various sensations of the present moment with a light touch. Sounds, sensations in the body, smells.
Just all that's here in the present moment to be known, heard, touched, experienced. So just sitting here with an open awareness of this moment. Just being present and noticing me ever changing flow of experience in this moment, all that's arising and passing, moment by moment. And if the mind wanders, you just guide it back to just sitting here fully present and awake to this moment. And now being aware in the foreground of awareness of the experience of all that's arising and changing in this moment.
The sounds, the sensations, the smells, everything that's arising. But also noticing in the background, here you are watching. So just noticing the ever present and unchanging and silent field of awareness itself You could say awareness is like the sky. Sky can have many clouds and objects move through it, but the sky itself is ever present, still and unaffected by what moves through it, just like awareness. So just resting in that sk- like awareness and just letting everything else flow through a moment.
We often have such a strong impulse to make something happen in meditation, to strive to get into a particular state. But mindfulness is awareness training and awareness is already here. We simply need to become attentive to this moment instead of being caught up in the mind. And then we can notice that awareness is always already here. We can never lose it.
It's unwavering. And as this practice finishes, taking a deep breath in. And letting it go. Beginning to wriggle the fingers and toes. And when you're ready, opening the eyes.
Wishing you a great day.
Meditation
4.7Awareness Already Exists
In this meditation we explore how to let go of striving and find a place of stillness and surrender in our own deepest nature.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just settling into your meditation posture and allowing your eyes to close, if you haven't already. Just tuning in now to the sensations of the breathing in your body. And noticing how the breath is coming and going in a flow of ever changing movement and sensation. And now opening awareness out from the breath and really opening to all the various sensations of the present moment with a light touch. Sounds, sensations in the body, smells.
Just all that's here in the present moment to be known, heard, touched, experienced. So just sitting here with an open awareness of this moment. Just being present and noticing me ever changing flow of experience in this moment, all that's arising and passing, moment by moment. And if the mind wanders, you just guide it back to just sitting here fully present and awake to this moment. And now being aware in the foreground of awareness of the experience of all that's arising and changing in this moment.
The sounds, the sensations, the smells, everything that's arising. But also noticing in the background, here you are watching. So just noticing the ever present and unchanging and silent field of awareness itself You could say awareness is like the sky. Sky can have many clouds and objects move through it, but the sky itself is ever present, still and unaffected by what moves through it, just like awareness. So just resting in that sk- like awareness and just letting everything else flow through a moment.
We often have such a strong impulse to make something happen in meditation, to strive to get into a particular state. But mindfulness is awareness training and awareness is already here. We simply need to become attentive to this moment instead of being caught up in the mind. And then we can notice that awareness is always already here. We can never lose it.
It's unwavering. And as this practice finishes, taking a deep breath in. And letting it go. Beginning to wriggle the fingers and toes. And when you're ready, opening the eyes.
Wishing you a great day.
Meditation
4.7Duration
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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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