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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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00:00
Befriending What Is
Train in cultivating a broad, open and welcoming awareness that cultivate joy, kindness and self-awareness.
AM_MOB_Mindfulness-and-Befriending-What-Is_05 [00:00:00] So just taking a moment to get comfortable and settle in here for this meditation. And when you're ready, just allowing your eyes to lightly close. And just inviting you now to take three deep, slow, full breaths. So breathing in, really filling the lungs with air on the inhale. And breathing out.
And as you exhale, just seeing if you can get a sense of allowing any tension or tightness in the body to soften a little bit and let go. And two more breaths like that in your own time now. [00:01:00] And now just letting your breath return to its own natural rhythm. Just relaxing any control of the breathing. But just continuing now to be attentive to that feeling of the breath in your physical body, that gentle rhythmic flow.
So mindfulness is often defined by researchers as simply a present moment, non-judgmental awareness. But to [00:02:00] develop the deep peace, fulfillment and inner stillness that mindfulness can offer, it's not just awareness, but a kindly awareness that's required. So fundamental to mindfulness is this attitude of kindness, that many of the world's most respected teachers are often now using the word, kindfulness, instead of mindfulness to really remind people that an attitude of kindness and befriending of our experience is necessary. So let's try bringing that kindliness into this practice and see how it feels. So just inviting you now to expand your awareness out from the breath and just having a sense of taking in the totality of your moment.
Sounds, sensations, smells, even emotions [00:03:00] that might be here. And seeing if you can meet it all with an attitude of warmth and kindliness. So just sitting here with a wide, open awareness of the present moment. And there may be things arising that are unpleasant, some that are pleasant, and just putting the welcome mat out, so to speak, for all of it, for whatever arises moment by moment as best you can. [00:04:00] And now if you care to, just feeling the flow of the breath in your body again for a few moments.
And as this practice draws to a close, just taking a deep, slow breath in again. And letting it go, begin to read the fingers and toes. And when you're ready, just opening the eyes. So, perhaps, now making an intention to take this attitude of kindness of befriending what is into the rest of your day. Wishing you a great day.
Meditation
4.7Befriending What Is
Train in cultivating a broad, open and welcoming awareness that cultivate joy, kindness and self-awareness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
AM_MOB_Mindfulness-and-Befriending-What-Is_05 [00:00:00] So just taking a moment to get comfortable and settle in here for this meditation. And when you're ready, just allowing your eyes to lightly close. And just inviting you now to take three deep, slow, full breaths. So breathing in, really filling the lungs with air on the inhale. And breathing out.
And as you exhale, just seeing if you can get a sense of allowing any tension or tightness in the body to soften a little bit and let go. And two more breaths like that in your own time now. [00:01:00] And now just letting your breath return to its own natural rhythm. Just relaxing any control of the breathing. But just continuing now to be attentive to that feeling of the breath in your physical body, that gentle rhythmic flow.
So mindfulness is often defined by researchers as simply a present moment, non-judgmental awareness. But to [00:02:00] develop the deep peace, fulfillment and inner stillness that mindfulness can offer, it's not just awareness, but a kindly awareness that's required. So fundamental to mindfulness is this attitude of kindness, that many of the world's most respected teachers are often now using the word, kindfulness, instead of mindfulness to really remind people that an attitude of kindness and befriending of our experience is necessary. So let's try bringing that kindliness into this practice and see how it feels. So just inviting you now to expand your awareness out from the breath and just having a sense of taking in the totality of your moment.
Sounds, sensations, smells, even emotions [00:03:00] that might be here. And seeing if you can meet it all with an attitude of warmth and kindliness. So just sitting here with a wide, open awareness of the present moment. And there may be things arising that are unpleasant, some that are pleasant, and just putting the welcome mat out, so to speak, for all of it, for whatever arises moment by moment as best you can. [00:04:00] And now if you care to, just feeling the flow of the breath in your body again for a few moments.
And as this practice draws to a close, just taking a deep, slow breath in again. And letting it go, begin to read the fingers and toes. And when you're ready, just opening the eyes. So, perhaps, now making an intention to take this attitude of kindness of befriending what is into the rest of your day. Wishing you a great day.
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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.
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- 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.
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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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