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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Breath, Body, Sounds, Feeling
Tune into the present moment, unwind stress and mental clutter, and emerge feeling more alive, grounded, and calm.
So finding a comfortable position for this meditation. And when you're ready, allowing the eyes to close. And bring your focus into the body and downinto the sensations at the contact points between your body and the surface beneath. Just feeling the sensations at the contact points. Grounding your awareness right here and now.
Feeling the sensations. And feeling the weight of your body against the surface beneath. And begin to scan slowly around your physical body and noticing any of the parts of the body where you can feel the touch of clothing or coverings touching skin, different textures and temperatures. And then noticing the feeling of the flow of your breath moving in your body. Following its flow in and out.
And then letting go of being aware of the breath and shift the focus to noticing the sounds all around you. Taking in the song of this particular moment. And now opening to any emotions that might be present. Just noticing any emotions and meeting them with a kindly and accepting awareness. Becoming really curious about how the emotion feels in the body.
And where you feel it the most strongly. Noticing if you have a sense of the size of the sensations of the emotions, a shape. Whether it feels fuzzy or clear. Whether it has a sense of movement or stillness. And then letting this awareness of emotions fade into the background of awareness and bringing to the foreground any thoughts that might be arising and flowing through the moment.
No need to try to control the thoughts in any way. Just letting them come and go on their own, just like you did with sounds. Just letting the dance of thoughts unfold. And now opening awareness up to take in the whole present moment. All that's here to be known, heard, felt, and experienced.
Body sensations, sounds, emotions and thoughts. Just sitting here fully present and alive to it all. And now as we bring this meditation to a close, take a deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And when you're ready, opening the eyes.
And noticing how your mind and body are feeling after taking this time out for meditation. Thank you for your practice today.
Meditation
4.6Breath, Body, Sounds, Feeling
Tune into the present moment, unwind stress and mental clutter, and emerge feeling more alive, grounded, and calm.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So finding a comfortable position for this meditation. And when you're ready, allowing the eyes to close. And bring your focus into the body and downinto the sensations at the contact points between your body and the surface beneath. Just feeling the sensations at the contact points. Grounding your awareness right here and now.
Feeling the sensations. And feeling the weight of your body against the surface beneath. And begin to scan slowly around your physical body and noticing any of the parts of the body where you can feel the touch of clothing or coverings touching skin, different textures and temperatures. And then noticing the feeling of the flow of your breath moving in your body. Following its flow in and out.
And then letting go of being aware of the breath and shift the focus to noticing the sounds all around you. Taking in the song of this particular moment. And now opening to any emotions that might be present. Just noticing any emotions and meeting them with a kindly and accepting awareness. Becoming really curious about how the emotion feels in the body.
And where you feel it the most strongly. Noticing if you have a sense of the size of the sensations of the emotions, a shape. Whether it feels fuzzy or clear. Whether it has a sense of movement or stillness. And then letting this awareness of emotions fade into the background of awareness and bringing to the foreground any thoughts that might be arising and flowing through the moment.
No need to try to control the thoughts in any way. Just letting them come and go on their own, just like you did with sounds. Just letting the dance of thoughts unfold. And now opening awareness up to take in the whole present moment. All that's here to be known, heard, felt, and experienced.
Body sensations, sounds, emotions and thoughts. Just sitting here fully present and alive to it all. And now as we bring this meditation to a close, take a deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And when you're ready, opening the eyes.
And noticing how your mind and body are feeling after taking this time out for meditation. Thank you for your practice today.
Meditation
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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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- 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.
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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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