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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
00:00
00:00
Meditation
4.6Duration
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Beginner's Mind
In this meditation, we'll practice seeing our life with a child-like curiosity, developing a sense of freshness and novelty in each moment.
Let's start by finding
a comfortable posture.
This could be sitting down,
lying down or standing.
If it feels okay to do so,
you can close your eyes.
And let's take one deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to soften.
Let the shoulders be at ease.
And the belly and hands.
As the body relaxes the breathing, it
can fall back into its natural rhythm.
The theme of this meditation
will be beginner's mind.
A childlike curiosity for the moment, as
if we've never seen this moment before.
Let's start by bringing
that to the breath.
If this were the first time in
your life you became aware of
the fact that you were breathing.
Let's say you lived your whole
life on autopilot, unconsciously.
And then realized, wow, my
body is breathing me even when
I don't pay attention to it.
What a mystery, what a miracle.
How might you pay attention if
it were that for the first time?
And try to embody that right now.
This wonderful, mysterious breath.
Every moment moving into the body.
Expanding the belly, a slight pause
at the top and then an exhale.
And then we get another one.
Sometimes it's longer.
Sometimes it's shorter.
And take that same beginner's
mind awareness, now direct it to
any aspect of your experience.
Something you weren't aware of
before or something very familiar,
like feeling your heart beating or
noticing what it's like to hear.
Just bringing that childlike
curiosity to being alive.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
When you're ready, you can
let your eyes open again.
Great job.
As you go about your day to day, try to
bring that childlike, beginner's mind
into more aspects of your experience.
I think you'll really find
that it, it enriches your life.
So thank you for your practice.
And until we talk again, take care.
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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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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!
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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!
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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.
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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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