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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Choiceless Awareness
In this meditation, we practice resting in awareness. Instead of focusing on anything in particular, we observe it all coming and going.
Let's start by settling into a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. And just feel the body relaxing a little bit more into this moment.
Even if there's a sense of tension or agitation, we can relax around that. So the parts of us that are able to soften, can we ground ourselves there, to hold whatever experience might be present right now? As we do settle in, the breath can come back to its natural rhythm. Let's just take a few moments to settle our attention on our breath. Using it as an anchor point for your attention. If the mind wanders, you don't have to worry so much about forcing the attention back.
Instead, just see if you can amplify your presence on the breath. And over the next couple of minutes, we're going to practice choiceless awareness. In this practice instead of focusing on the breath or any one thing in particular, you're going to zoom out your attention and just be aware of whatever arises. So imagine sitting back in a movie theater and just watching the movie. The thoughts, the emotions, sensation, sounds, all of it.
If it gets confusing at all or hard, you can redirect the attention back to the breath or any one point to stabilize and then zoom out again. I'll give you some time to practice. As we come to the close of our meditation, let's take one more deep breath together. In through the nose. Slowly out through the mouth.
And when you're ready, you can start to reorient yourself and allow the eyes to open. Great job. You can take as much time as you need to be still before you transition. And until then, thank you for your practice and take care.
Meditation
4.6Choiceless Awareness
In this meditation, we practice resting in awareness. Instead of focusing on anything in particular, we observe it all coming and going.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. And just feel the body relaxing a little bit more into this moment.
Even if there's a sense of tension or agitation, we can relax around that. So the parts of us that are able to soften, can we ground ourselves there, to hold whatever experience might be present right now? As we do settle in, the breath can come back to its natural rhythm. Let's just take a few moments to settle our attention on our breath. Using it as an anchor point for your attention. If the mind wanders, you don't have to worry so much about forcing the attention back.
Instead, just see if you can amplify your presence on the breath. And over the next couple of minutes, we're going to practice choiceless awareness. In this practice instead of focusing on the breath or any one thing in particular, you're going to zoom out your attention and just be aware of whatever arises. So imagine sitting back in a movie theater and just watching the movie. The thoughts, the emotions, sensation, sounds, all of it.
If it gets confusing at all or hard, you can redirect the attention back to the breath or any one point to stabilize and then zoom out again. I'll give you some time to practice. As we come to the close of our meditation, let's take one more deep breath together. In through the nose. Slowly out through the mouth.
And when you're ready, you can start to reorient yourself and allow the eyes to open. Great job. You can take as much time as you need to be still before you transition. And until then, thank you for your practice and take care.
Meditation
4.6Duration
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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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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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