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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Become a Better Listener
In this meditation, we'll practice listening to understand, rather than listening to respond.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. Check in with your body and see what would feel best for it today. Once you have that posture, if it feels comfortable, you can close your eyes. And we'll take a deep breath together to further settle in.
Breathing in through the nose. And out through the mouth. Inviting the jaw to relax. And all the muscles in the face. Invite the shoulders to be at ease.
As well as the hands and the belly. As the body settles in, the breath can also settle into its natural rhythm. It's okay if the breath is longer and deeper, but you don't need to force it to be that way. Let's take a few moments to collect our attention on the breath. As the mind wanders, redirecting back to this breath and this moment.
So in this meditation, we're practicing, becoming a better listener and this doesn't just mean listening to other people, but also listening to ourselves. And what would it mean, what would it look like to really connect to ourselves and listen? Listening to understand, not to respond, not to fix, but just to hear. What is it like to be you and what is the soft yearning of your heart, of your mind? So over the next couple of minutes, I'm going to give you that space in silence to really listen. Whatever arises, the thoughts, emotions, sensations, listen to all of it, to understand, not to respond and see what that's like. You can focus on the breath or you could just sit and be.
Try it out. If the mind wanders off or gets caught in an emotion or a sensation, that's okay. Just watch all of it unfold and listen to what's unfolding, not so much with your ears, but with your heart, with your entire being. Receiving whatever is arising with a curious mind. So let's take one more deep breath together.
In through the nose. And slowly out through the mouth. You can start to reorient yourself back into this space. Wiggling the fingers and the toes. And inviting the eyes to open, when you feel ready.
So great job. In this meditation, we got to practice listening to understand, rather than listening to respond or to fix. This is something you can take into conversations and interactions with other people, and you can continue to cultivate it within yourself. Both seem to inform the other, so you can't go wrong. Good job today.
Thank you for your practice. Take care.
Meditation
4.5Become a Better Listener
In this meditation, we'll practice listening to understand, rather than listening to respond.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. Check in with your body and see what would feel best for it today. Once you have that posture, if it feels comfortable, you can close your eyes. And we'll take a deep breath together to further settle in.
Breathing in through the nose. And out through the mouth. Inviting the jaw to relax. And all the muscles in the face. Invite the shoulders to be at ease.
As well as the hands and the belly. As the body settles in, the breath can also settle into its natural rhythm. It's okay if the breath is longer and deeper, but you don't need to force it to be that way. Let's take a few moments to collect our attention on the breath. As the mind wanders, redirecting back to this breath and this moment.
So in this meditation, we're practicing, becoming a better listener and this doesn't just mean listening to other people, but also listening to ourselves. And what would it mean, what would it look like to really connect to ourselves and listen? Listening to understand, not to respond, not to fix, but just to hear. What is it like to be you and what is the soft yearning of your heart, of your mind? So over the next couple of minutes, I'm going to give you that space in silence to really listen. Whatever arises, the thoughts, emotions, sensations, listen to all of it, to understand, not to respond and see what that's like. You can focus on the breath or you could just sit and be.
Try it out. If the mind wanders off or gets caught in an emotion or a sensation, that's okay. Just watch all of it unfold and listen to what's unfolding, not so much with your ears, but with your heart, with your entire being. Receiving whatever is arising with a curious mind. So let's take one more deep breath together.
In through the nose. And slowly out through the mouth. You can start to reorient yourself back into this space. Wiggling the fingers and the toes. And inviting the eyes to open, when you feel ready.
So great job. In this meditation, we got to practice listening to understand, rather than listening to respond or to fix. This is something you can take into conversations and interactions with other people, and you can continue to cultivate it within yourself. Both seem to inform the other, so you can't go wrong. Good job today.
Thank you for your practice. Take care.
Meditation
4.5Duration
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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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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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