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How to Meditate: Meditation 101 for Beginners
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Breath as Home Base
In this meditation, we'll explore using the breath as an internal refuge to come back to when we're caught in stress or anxiety.
Today, we'll work more specifically with the breath as a home base for not only our focus, but also where we can go to find a sense of safety and peace. So let's get started. We'll begin this meditation by listening to the bell. To help us settle in more deeply, let's take a deep breath together. Breathing in through the nose.
And letting it out slowly through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. And you can also invite any other muscles in the face to soften and relax. Inviting the shoulders to be at ease.
And the belly. Three regions that tend to hold a lot of tension when we're anxious. And you can let the breath come back to its natural rhythm. Nice, easy inhale, easy exhale. Not forcing it, not needing to deepen it.
And to connect to the breath more deeply, take one or both hands and place them on the belly, right around the belly button. So that now you're feeling your body breathing a little more vividly. You're connecting with this movement of the body that is a reminder that you're alive, you're breathing. And as long as you're breathing, there is much more right than wrong with you, no matter what you might perceive as wrong with you. And there's much more good in your life than what is wrong.
So just see if you can connect with that sentiment as you focus on the goodness of your body breathing. We can let the breath serve as a stability point for our attention, almost like an anchor stabilizes a boat. As the mind wanders into thoughts or ideas, we just notice those thoughts like clouds passing through the sky. And gently bring the attention back to the breath, back to your home base, where you can go for a sense of safety, grounded-ness, and ease. Nowhere to go, nothing to accomplish.
Just this breath. And in a moment I will ring the bells to close our meditation. When I do, just bring your full presence to the sound until it dissolves into silence. Great job today. When you're ready, if your eyes have been closed, you're welcome to open them.
And as you move throughout the rest of your day, feel free to come back to the breath in times where feel yourself caught in your anxiety or in your thoughts, and start treating the breath as your home base. Take care.
Meditation
4.4Breath as Home Base
In this meditation, we'll explore using the breath as an internal refuge to come back to when we're caught in stress or anxiety.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Today, we'll work more specifically with the breath as a home base for not only our focus, but also where we can go to find a sense of safety and peace. So let's get started. We'll begin this meditation by listening to the bell. To help us settle in more deeply, let's take a deep breath together. Breathing in through the nose.
And letting it out slowly through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. And you can also invite any other muscles in the face to soften and relax. Inviting the shoulders to be at ease.
And the belly. Three regions that tend to hold a lot of tension when we're anxious. And you can let the breath come back to its natural rhythm. Nice, easy inhale, easy exhale. Not forcing it, not needing to deepen it.
And to connect to the breath more deeply, take one or both hands and place them on the belly, right around the belly button. So that now you're feeling your body breathing a little more vividly. You're connecting with this movement of the body that is a reminder that you're alive, you're breathing. And as long as you're breathing, there is much more right than wrong with you, no matter what you might perceive as wrong with you. And there's much more good in your life than what is wrong.
So just see if you can connect with that sentiment as you focus on the goodness of your body breathing. We can let the breath serve as a stability point for our attention, almost like an anchor stabilizes a boat. As the mind wanders into thoughts or ideas, we just notice those thoughts like clouds passing through the sky. And gently bring the attention back to the breath, back to your home base, where you can go for a sense of safety, grounded-ness, and ease. Nowhere to go, nothing to accomplish.
Just this breath. And in a moment I will ring the bells to close our meditation. When I do, just bring your full presence to the sound until it dissolves into silence. Great job today. When you're ready, if your eyes have been closed, you're welcome to open them.
And as you move throughout the rest of your day, feel free to come back to the breath in times where feel yourself caught in your anxiety or in your thoughts, and start treating the breath as your home base. Take care.
Meditation
4.4Duration
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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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