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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Befriend Yourself
In this meditation, we practicing befriending our experience rather than trying to transcend our experience.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll settle in together by taking a deep breath. In through the nose.
And slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly, And you're letting yourself settle into yourself. So often we're trying to change something about ourself in an effort to feel more okay in our life, that there will always be something we can change or improve.
And so as an experiment, just see what it's like to settle into yourself as you are right now. The phrase that you can introduce into your awareness is: What if I were okay in this moment? What if I were okay in this moment? And just see how your mind receives that? And if it comes easily, see if you can settle into it even more deeply. Becoming more at ease with the many dimensions of who you are. What if I were okay in this moment? And as you dwell in this inquiry, notice what arises for you. And notice if there are aspects of your experience that the mind goes, well you're not okay because of this or this.
Or maybe it's more subtle. It's like, yes, you're okay, but there's still this thing you need to change. And so, whatever that is, lurking behind the scenes, if you can bring that into your awareness for a few moments, and just give it some love. You could even say, you're welcome here too. I see you.
You just represent another part of what it means to be human. And either as a visual or a felt sense, see if you can feel yourself embracing that part of you. We'll take one more deep breath together. In through the nose. Slowly out through the mouth.
And when you're ready, you can invite your eyes to open again. Great job. The more at ease you become with yourself, the less you need to manufacture the world around you for comfort. This is big work and you're on the path. So thank you for your practice today.
I'll talk to you soon. Until we speak again, take care.
Meditation
4.6Befriend Yourself
In this meditation, we practicing befriending our experience rather than trying to transcend our experience.
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. If it feels okay to do so, you can close your eyes. And we'll settle in together by taking a deep breath. In through the nose.
And slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly, And you're letting yourself settle into yourself. So often we're trying to change something about ourself in an effort to feel more okay in our life, that there will always be something we can change or improve.
And so as an experiment, just see what it's like to settle into yourself as you are right now. The phrase that you can introduce into your awareness is: What if I were okay in this moment? What if I were okay in this moment? And just see how your mind receives that? And if it comes easily, see if you can settle into it even more deeply. Becoming more at ease with the many dimensions of who you are. What if I were okay in this moment? And as you dwell in this inquiry, notice what arises for you. And notice if there are aspects of your experience that the mind goes, well you're not okay because of this or this.
Or maybe it's more subtle. It's like, yes, you're okay, but there's still this thing you need to change. And so, whatever that is, lurking behind the scenes, if you can bring that into your awareness for a few moments, and just give it some love. You could even say, you're welcome here too. I see you.
You just represent another part of what it means to be human. And either as a visual or a felt sense, see if you can feel yourself embracing that part of you. We'll take one more deep breath together. In through the nose. Slowly out through the mouth.
And when you're ready, you can invite your eyes to open again. Great job. The more at ease you become with yourself, the less you need to manufacture the world around you for comfort. This is big work and you're on the path. So thank you for your practice today.
I'll talk to you soon. Until we speak again, take care.
Meditation
4.6Duration
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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
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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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