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How to Meditate: Meditation 101 for Beginners
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Compassionate Body Scan
A body scan meditation designed to help you cultivate self-compassion, self-acceptance, and presence.
Taking a moment to settle the body into a comfortable position. And allowing the eyes to softly close, if that feels okay. And drawing attention into the body. Gathering your attention and moving it all the way down into the feet, right into the soles of the feet. Noticing any sensations.
And now expanding attention to take in the whole of both feet and the ankles. Expanding attention further to take in the lower legs. Just seeing if you can allow any tension here to soften. Bringing a soothing attention to any tightness or discomfort. And then feeling into the knees.
And into, now, the whole legs. Holding both legs in a kindly awareness. And then moving attention to the pelvis and the hips. The abdomen. Noticing the rising and falling of the breath.
And bringing attention to the lower back. And gradually moving up to the whole torso. Including the chest and the upper back. Lower back and belly. Noticing all the physical sensations.
And bringing a kind and gentle attention here. And then moving up into the shoulders. And if there's any difficult or unpleasant sensations or pain, instead of fighting or resisting anything unpleasant, just let it be as it is. Waging peace with it. And then bringing the focus to both arms and hands.
And then shifting up to the neck and the face. Perhaps noticing if there's any tension in the face, in the jaw, the forehead, or the scalp. Seeing if you can soften as you bring a kindly focus here. And then expanding attention throughout the whole physical body. So holding the whole physical body in awareness now.
And as you hold the whole body in awareness, having a sense of compassion and appreciation for your body, with all its scars, imperfections, discomforts, or illnesses. See if you can appreciate this body. Loving it just as it is right now. Feeling at ease in the body. Accepting and appreciating the body.
And then landing the attention back in the breath, and take a deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and body are feeling after taking this time for meditation. And when you're ready, opening the eyes. And if you care to, making an intention now to take this self compassionate and accepting awareness with you into the rest of the day.
Thank you for your practice. Take care.
Meditation
4.7Compassionate Body Scan
A body scan meditation designed to help you cultivate self-compassion, self-acceptance, and presence.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Taking a moment to settle the body into a comfortable position. And allowing the eyes to softly close, if that feels okay. And drawing attention into the body. Gathering your attention and moving it all the way down into the feet, right into the soles of the feet. Noticing any sensations.
And now expanding attention to take in the whole of both feet and the ankles. Expanding attention further to take in the lower legs. Just seeing if you can allow any tension here to soften. Bringing a soothing attention to any tightness or discomfort. And then feeling into the knees.
And into, now, the whole legs. Holding both legs in a kindly awareness. And then moving attention to the pelvis and the hips. The abdomen. Noticing the rising and falling of the breath.
And bringing attention to the lower back. And gradually moving up to the whole torso. Including the chest and the upper back. Lower back and belly. Noticing all the physical sensations.
And bringing a kind and gentle attention here. And then moving up into the shoulders. And if there's any difficult or unpleasant sensations or pain, instead of fighting or resisting anything unpleasant, just let it be as it is. Waging peace with it. And then bringing the focus to both arms and hands.
And then shifting up to the neck and the face. Perhaps noticing if there's any tension in the face, in the jaw, the forehead, or the scalp. Seeing if you can soften as you bring a kindly focus here. And then expanding attention throughout the whole physical body. So holding the whole physical body in awareness now.
And as you hold the whole body in awareness, having a sense of compassion and appreciation for your body, with all its scars, imperfections, discomforts, or illnesses. See if you can appreciate this body. Loving it just as it is right now. Feeling at ease in the body. Accepting and appreciating the body.
And then landing the attention back in the breath, and take a deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and body are feeling after taking this time for meditation. And when you're ready, opening the eyes. And if you care to, making an intention now to take this self compassionate and accepting awareness with you into the rest of the day.
Thank you for your practice. Take care.
Meditation
4.7Duration
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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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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.
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I love how the app gives me pointers to new things to explore.
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So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
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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.
-
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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