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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Calm Thoughts
In this meditation, we'll practice calming our thoughts for more relaxation and deeper sleep.
Our meditation will involve calming our thoughts. If you haven't already, you can invite your eyes to close. And we'll begin by tuning into the sound of a bell. When you hear it, just give it your full presence, letting the sound, relax your attention and settle your mind. Let's take a nice deep breath.
In through the nose. And out slowly through the mouth. Inviting the jaw to relax. Let the neck and shoulders be at ease. And invite the belly to soften.
The day is finished. There's no place else you need to be. Nothing else you need to do. And no problems you need to solve. Just allow yourself to be fully here.
The breath can be soft and in its natural rhythm. And as the mind wanders, you can just gently bring it back to feeling each breath. The soft, rhythmic movement, breathing in and breathing out. Just turn your attention now to your thoughts. Not fueling them or creating more thoughts, but just simply watching those thoughts like clouds passing through the sky.
So much of our tension comes from fighting our thinking. And so here, we're creating some separation from our thoughts, as our bodies relax more deeply, as our breath softens. And as, as thoughts moved through the sky of the mind, there's just a gentle awareness of them. Just a thought, just another cloud coming and going. Notice how all of these thoughts can be there, but you can be calm and at ease in your body.
They don't have to control you. You can let them be and they'll let you be. No need to fight our thinking. Just letting there be spaciousness and ease. Becoming as big and vast as the sky.
And if at any point the thoughts become too overwhelming, it's okay to bring your attention just back to the breath. As we move to the end of this meditation, you're welcome to replay it, if it would be helpful. But if you feel yourself drifting off into a sleep, allow your mind to let go, allow your body to let go. And enjoy a restful sleep. And take care.
Meditation
4.4Calm Thoughts
In this meditation, we'll practice calming our thoughts for more relaxation and deeper sleep.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Our meditation will involve calming our thoughts. If you haven't already, you can invite your eyes to close. And we'll begin by tuning into the sound of a bell. When you hear it, just give it your full presence, letting the sound, relax your attention and settle your mind. Let's take a nice deep breath.
In through the nose. And out slowly through the mouth. Inviting the jaw to relax. Let the neck and shoulders be at ease. And invite the belly to soften.
The day is finished. There's no place else you need to be. Nothing else you need to do. And no problems you need to solve. Just allow yourself to be fully here.
The breath can be soft and in its natural rhythm. And as the mind wanders, you can just gently bring it back to feeling each breath. The soft, rhythmic movement, breathing in and breathing out. Just turn your attention now to your thoughts. Not fueling them or creating more thoughts, but just simply watching those thoughts like clouds passing through the sky.
So much of our tension comes from fighting our thinking. And so here, we're creating some separation from our thoughts, as our bodies relax more deeply, as our breath softens. And as, as thoughts moved through the sky of the mind, there's just a gentle awareness of them. Just a thought, just another cloud coming and going. Notice how all of these thoughts can be there, but you can be calm and at ease in your body.
They don't have to control you. You can let them be and they'll let you be. No need to fight our thinking. Just letting there be spaciousness and ease. Becoming as big and vast as the sky.
And if at any point the thoughts become too overwhelming, it's okay to bring your attention just back to the breath. As we move to the end of this meditation, you're welcome to replay it, if it would be helpful. But if you feel yourself drifting off into a sleep, allow your mind to let go, allow your body to let go. And enjoy a restful sleep. And 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.
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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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- 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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