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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Self-Awareness Meditation
A meditation to help you learn to listen to yourself and grow in self-awareness and wisdom.
So now just settling into a comfortable position. And allowing the eyes to gently close. And as a way of gathering your awareness more fully to the here and now, taking a deep, slow, full breath in. And a long steady breath out. And now beginning to tune your awareness in to all the different body sensations you can feel.
And just inviting you now to begin to scan slowly through your body with a kindly and curious awareness. And as you scan through your body sensations, you might like to find a particular sensation and just hold attention here for a few breaths. And really opening up to the sensation. A little bit like a detective becoming really curious about feeling the nuances of this sensation. And if there's something a little unpleasant, just see if you can gently open to it, making room for it in your experience.
So not struggling with it, just allowing it to be here and gently listening to it. And when you're ready, if you care to, moving on to a new sensation. And listening to it, honoring it and letting it be felt. And as you do this, there's no need to get into any mental commentary about the sensation in the body. Simply getting in touch with them and feeling them fully.
That's what's most important here. Because for many of us, it can be a habit to ignore instead of honoring our feelings. Emotions, and sensations can be like guides and the body has its own wisdom. And this wisdom grows the more you listen to your feelings, intuitions and sensations with an open-heartedness. So continuing tuning into body sensations and allowing them to be held in an open, receptive and kindly awareness.
Being open to what the body may have to teach you. So if you're tired, perhaps there's a need for more rest. If you have a gut feeling that wants some attention, maybe tuning into that. Or maybe there's an emotion that you've been pushing away, and if so, can you just allow it to be felt and known? In practicing mindfulness, you're practicing learning to listen to and trust your own feelings and your own being. And as this practice now comes towards the end, just notice how the mind and body feel after taking some time out to tune in.
And then taking a deep, slow breath in. Steady breath out. And beginning to move the fingers and toes. And then blinking open the eyes. And perhaps making an intention to continue this practice of self-awareness and self-trust, taking it with you into the day ahead.
Wishing you a great day. Thank you for your practice.
Meditation
4.7Self-Awareness Meditation
A meditation to help you learn to listen to yourself and grow in self-awareness and wisdom.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So now just settling into a comfortable position. And allowing the eyes to gently close. And as a way of gathering your awareness more fully to the here and now, taking a deep, slow, full breath in. And a long steady breath out. And now beginning to tune your awareness in to all the different body sensations you can feel.
And just inviting you now to begin to scan slowly through your body with a kindly and curious awareness. And as you scan through your body sensations, you might like to find a particular sensation and just hold attention here for a few breaths. And really opening up to the sensation. A little bit like a detective becoming really curious about feeling the nuances of this sensation. And if there's something a little unpleasant, just see if you can gently open to it, making room for it in your experience.
So not struggling with it, just allowing it to be here and gently listening to it. And when you're ready, if you care to, moving on to a new sensation. And listening to it, honoring it and letting it be felt. And as you do this, there's no need to get into any mental commentary about the sensation in the body. Simply getting in touch with them and feeling them fully.
That's what's most important here. Because for many of us, it can be a habit to ignore instead of honoring our feelings. Emotions, and sensations can be like guides and the body has its own wisdom. And this wisdom grows the more you listen to your feelings, intuitions and sensations with an open-heartedness. So continuing tuning into body sensations and allowing them to be held in an open, receptive and kindly awareness.
Being open to what the body may have to teach you. So if you're tired, perhaps there's a need for more rest. If you have a gut feeling that wants some attention, maybe tuning into that. Or maybe there's an emotion that you've been pushing away, and if so, can you just allow it to be felt and known? In practicing mindfulness, you're practicing learning to listen to and trust your own feelings and your own being. And as this practice now comes towards the end, just notice how the mind and body feel after taking some time out to tune in.
And then taking a deep, slow breath in. Steady breath out. And beginning to move the fingers and toes. And then blinking open the eyes. And perhaps making an intention to continue this practice of self-awareness and self-trust, taking it with you into the day ahead.
Wishing you a great day. Thank you for your practice.
Meditation
4.7Duration
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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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