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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Meditation
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Becoming Non-Reactive
In this practice, learn to step back from thoughts and emotions, and observe what’s going on in the mind.
So finding your way now into
as comfortable a position as
possible for the meditation.
And when you're ready,
just closing the eyes.
And as a way of settling in,
taking three deep, slow breaths.
So breathing in now.
And breathing out.
And two more breaths in the same way.
And with each exhale, allowing yourself
to really arrive here and now more fully.
And just knowing that you can let
everything else go for a while.
And then letting the breath return
to its own natural rhythm and pace.
But just continuing to feel the sensations
of the breath moving in your body.
And finding that place in the body
where you feel the breath most vividly.
And letting your awareness just
take up residence here, inside
the feelings of the breath.
And as you maintain your attention on
the feeling of the breath, thoughts
will likely be coming and going in your
awareness, and that's totally normal.
We're not trying to clear the mind.
So simply allow any thoughts to
come and go freely as they please.
So don't try to hold on
to them or follow them.
And there's no need to
try and push them away.
Just simply acknowledge their presence,
a little bit like nodding at a
stranger passing by on the street.
And just let them be as you
gently, but persistently stay
in touch with the feeling of the
breath, just as best you can.
And if the mind wanders, just
notice the thought that distracted
you and then gently return
your attention to the breath.
And as this practice begins to draw to
a close, just take a deep breath in.
And as you breathe out, just gently
wiggling the fingers and toes.
And take a moment to notice how you feel
after taking some time out for meditation.
And when you're ready,
just opening the eyes.
Epictetus, a Greek philosopher,
once said, "We are not disturbed
by what happens to us, but by
our thoughts about what happens."
And what we're learning here is
to not become so caught up in
and disturbed by our thoughts.
And we're developing our ability
to uncover a sense of calm
and contentment from within.
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Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
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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.
- 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
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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.
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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.
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