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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Body and Breath Awareness
A meditation to help you come home to the aliveness of the present moment by tuning into body sensations.
So to begin with just closing your eyes. And draw your awareness into the body. Take a deep breath in. And letting it go. And when you're ready, just taking two more deep breaths like that.
And then just relaxing any control of the breath. Let the body breathe naturally. And just gathering your attention and moving it all the way down into the feet. And noticing using any physical sensations arising in the feet in this moment. And then expanding your attention to take in both feet and ankles.
Just noticing any and all sensations here, moment by moment. And now expanding your attention to include the lower legs. And the knees. And now the whole legs. The right and the left leg.
Just holding both legs center stage in awareness, and then everything else just drops away. You might feel the touch of fabrics on skin or a sense of temperature, pressure, pulsing. And now moving attention to the pelvis and the hips. And the lower abdomen. And the lower back.
And then moving up the torso to the chest and the upper back ,right up into the shoulders. Now opening to the sensations here with a kindly curiosity. And being aware of both arms from the shoulders to the fingertips. Moving to the neck and the head. And noticing all the sensations in the face.
And then begin to expand your attention now down from the head until it flows through the whole body. So you're holding the whole physical body in awareness now. Just being fully alive to the sensations arising in the whole body. And noticing how the whole physical body is being gently rocked and cradled by the natural breath. Just following the movement and the flow of the breath in your body, just for these last moments of the meditation.
And as this practice now comes towards a close, taking a deep breath in. And as you breathe out, just beginning to wriggle the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes.
Meditation
4.5Body and Breath Awareness
A meditation to help you come home to the aliveness of the present moment by tuning into body sensations.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So to begin with just closing your eyes. And draw your awareness into the body. Take a deep breath in. And letting it go. And when you're ready, just taking two more deep breaths like that.
And then just relaxing any control of the breath. Let the body breathe naturally. And just gathering your attention and moving it all the way down into the feet. And noticing using any physical sensations arising in the feet in this moment. And then expanding your attention to take in both feet and ankles.
Just noticing any and all sensations here, moment by moment. And now expanding your attention to include the lower legs. And the knees. And now the whole legs. The right and the left leg.
Just holding both legs center stage in awareness, and then everything else just drops away. You might feel the touch of fabrics on skin or a sense of temperature, pressure, pulsing. And now moving attention to the pelvis and the hips. And the lower abdomen. And the lower back.
And then moving up the torso to the chest and the upper back ,right up into the shoulders. Now opening to the sensations here with a kindly curiosity. And being aware of both arms from the shoulders to the fingertips. Moving to the neck and the head. And noticing all the sensations in the face.
And then begin to expand your attention now down from the head until it flows through the whole body. So you're holding the whole physical body in awareness now. Just being fully alive to the sensations arising in the whole body. And noticing how the whole physical body is being gently rocked and cradled by the natural breath. Just following the movement and the flow of the breath in your body, just for these last moments of the meditation.
And as this practice now comes towards a close, taking a deep breath in. And as you breathe out, just beginning to wriggle the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes.
Meditation
4.5Duration
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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.
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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.
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I love how the app gives me pointers to new things to explore.
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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!
- 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.
- 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.
-
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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