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How to Meditate: Meditation 101 for Beginners
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Calm Imagery
In this meditation, we'll practice using mental imagery to develop a calm emotional state.
In today's session, we're going to use calm imagery in the mind as a way to settle our bodies and settle our nervous system so that we can drift more easily into deep sleep. If you haven't already done so, you can close your eyes. And just start to feel the cozy goodness of being in bed or on a couch or under your covers. We'll, start by tuning into the sound of the bell as a way to soften and settle our attention. Let's take a deep breath together.
In through the nose. And out through the mouth. Inviting the jaw to relax and be at ease. Letting the shoulders soften. And inviting the belly to be soft and gentle so that the breath can move nice and easily through the body.
Remember, there's no place else you need to be right now. Nothing else you need to do. No problems. You need to solve. Just this breath, just this moment.
And in the calmness of your mind, we're going to imagine that we're in the most peaceful place we've ever been or the most peaceful place we could imagine. This could be a place that's real or a place that you create. But when you think of being totally at ease, totally relaxed and totally ready to drift into sleep, imagine where you would be. Is it on a fluffy cloud in the sky? Is it in a lawn chair on the beach? Is it in a meadow? Or maybe it's on a bed of marshmallows? Squishy and soft. But wherever that place is for you, just imagine that you are there fully in the experience.
Breathing the air of this place, feeling the goodness and the sensations on your body, noticing what the temperature might be. And see if you can let being in this place just take you to a whole other level of relaxation, peace and letting go. In this place, there is nothing that you need to do. The setting is perfect. Your body is totally at ease.
Your mind is calm. And you can fully surrender into this relaxation. As you imagine it in your mind, you can feel it in your body. At any point, you can either fall asleep in this place you've created. Or in this place in the present moment.
And at any point throughout the night, if you wake up, you know you can come back to this place in your mind, this place of perfect relaxation, perfect, calm and perfect peace. Have a wonderful night of sleep. Take care.
Meditation
4.3Calm Imagery
In this meditation, we'll practice using mental imagery to develop a calm emotional state.
Duration
Your default time is based on your progress and is changed automatically as you practice.
In today's session, we're going to use calm imagery in the mind as a way to settle our bodies and settle our nervous system so that we can drift more easily into deep sleep. If you haven't already done so, you can close your eyes. And just start to feel the cozy goodness of being in bed or on a couch or under your covers. We'll, start by tuning into the sound of the bell as a way to soften and settle our attention. Let's take a deep breath together.
In through the nose. And out through the mouth. Inviting the jaw to relax and be at ease. Letting the shoulders soften. And inviting the belly to be soft and gentle so that the breath can move nice and easily through the body.
Remember, there's no place else you need to be right now. Nothing else you need to do. No problems. You need to solve. Just this breath, just this moment.
And in the calmness of your mind, we're going to imagine that we're in the most peaceful place we've ever been or the most peaceful place we could imagine. This could be a place that's real or a place that you create. But when you think of being totally at ease, totally relaxed and totally ready to drift into sleep, imagine where you would be. Is it on a fluffy cloud in the sky? Is it in a lawn chair on the beach? Is it in a meadow? Or maybe it's on a bed of marshmallows? Squishy and soft. But wherever that place is for you, just imagine that you are there fully in the experience.
Breathing the air of this place, feeling the goodness and the sensations on your body, noticing what the temperature might be. And see if you can let being in this place just take you to a whole other level of relaxation, peace and letting go. In this place, there is nothing that you need to do. The setting is perfect. Your body is totally at ease.
Your mind is calm. And you can fully surrender into this relaxation. As you imagine it in your mind, you can feel it in your body. At any point, you can either fall asleep in this place you've created. Or in this place in the present moment.
And at any point throughout the night, if you wake up, you know you can come back to this place in your mind, this place of perfect relaxation, perfect, calm and perfect peace. Have a wonderful night of sleep. Take care.
Meditation
4.3Duration
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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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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.
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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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