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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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This pre-sleep routine is designed to help shift your mind from doing mode to being mode - the ultimate state of mind for transitioning into deep sleep.
Hi, and welcome to this pre-sleep routine. This pre-sleep routine is specifically designed to help your mind switch from doing mode into being mode, which is the ultimate state for deep sleep. So during this pre-sleep routine, we'll be going through a three part process. Number one of settling the mind. Number two, of deeply relaxing the body.
And three, a reflection on gratitude, wisdom, and kindness. So I do encourage you to listen to this session in the location where you plan to fall asleep as this routine is going to allow for a seamless transition. So just taking a moment to ensure that you've done everything you need to do before going to bed so that you can now just let it all go and settle in here. So laying in a comfortable position in bed. And having the arms alongside the body and with the palms of their hands facing either upwards or perhaps they might be gently curled in towards the body.
And just letting your body relax and soften down into the bed. Feeling the weight of your body, settling into gravity. And letting your mind settle into this moment. Just for now, letting go of everything that happened today and all the plans for tomorrow and just arriving right here in the present moment. And as a support to settling in here and letting go, now taking three deep, slow, full breaths.
So breathing in. And breathing out. Two more breaths in the same way, in your own time. And with each exhale, seeing if you can let go of the day a little more and relax a little more fully into this moment, into the bed. Just letting the whole body soften, settle and relax here.
And now, allowing the breath to return to its own natural rhythm. So no need to control the breath now. And bringing awareness to the feeling of the contact points between body and the surface beneath. Tuning into all the sensations at the contact points. And now bringing all of your awareness into the physical body and taking it all the way down into the feet and the ankles.
So tuning into all the sensations in the ankles and feet. And now as you breathe in, gently flex the feet so that the toes come back towards the body. And as you breathe out, pointing their feet. And just continuing on like that with the rhythm of your breathing. Breathing in, flexing the feet.
And breathing out, pointing the feet. Doing this a few more times as you continue to feel the changing sensations as you move. Feeling all the sensations in the feet and the ankles. Breathing in, gently flexing. Breathing out, gently pointing.
A few more rounds. Just continuing moving and breathing and feeling the sensations. And if the mind wanders into thinking, just gently guide it back to feeling. Feeling the sensations in the body, in the feet, in the ankles. And doing this as a way of settling and grounding attention, letting go of the day and being here.
And now just letting go of this movement, letting the feet become still. And bringing the focus to the hands now. Feeling all the sensations in the hands, the fingers, the wrists. And on the next out-breath, gently curling the hands into just a gentle fist, not a tight fist. So a gentle fist.
And on the in-breath now, stretching the hands out, stretching thr fingers out. Again, not making their hands too tense, just a gentle stretch. And continuing on like this for a few rounds. Exhaling into a closed fist. Inhaling, opening the hands.
And just continuing like that at your own pace and feeling all the sensations of the movements, like a curious child. One more round. And then ceasing the movement. And bringing the focus now to the back of your head against the pillow. Just feeling that contact point where the head is just resting there against the pillow.
Feeling all the sensations. And then take a breath in. And as you breathe out, gently rolling your head to one side. And then breathing in, gently rocking the head back to center. Pausing here as the breath pauses.
And when you begin to exhale again, rolling the head to the opposite side. And just doing that two more times. Breathing in, head to center. Breathing out, rolling to the side. Continuing on at your own pace now.
And just feeling all the sensations of that contact point between the head and the pillow. And then the next time the head comes to centre, also just allowing the whole body to come to stillness. And now, just inviting you to take a moment here to reflect back over the day-to-day and pondering what was something about today that you're truly grateful for. So taking some time here to reflect on the good things about today, the highlights. And they can be quite simple, like a nice moment in the sun.
Feeling that warmth on your skin. Maybe it was a hug, some good food, a nice interaction with someone. So taking a moment to really feel the gratitude for those good moments. And now also thinking over the day and noticing, was there anything about today that was a little bit difficult or something that maybe didn't work out that way that you'd hoped it would. Okay.
Perhaps moments where you weren't at your best or you were pulled away from your values or your purpose. So despite our best intentions in any day, there are things that don't go as planned, or we make mistakes, we get distracted, you know, our focus shifts away from the things that matter. So there's power in a reflection like this, not to dwell on things that are unpleasant, but actually to learn from it. So just considering now, is there anything you can learn from the experiences of today? Anything you might like to do differently tomorrow. So allowing this learning, this insight to settle into your body and being.
And really having this sense now that you've learned from it. So you can take that wisdom with you now and let the rest go. And finally bringing to mind any acts of kindness that you witnessed today. Perhaps it was from other people, or perhaps it was a moment of kindness that you yourself did. So no matter how big or small it was, just taking some time now to reflect on moments of kindness.
And it might've been simple things like someone letting you in in traffic, someone listening patiently to you as you spoke, or maybe a simple smile from a stranger passing by. And as you reflect on this moment of kindness or these moments of kindness, noticing how it feels to dwell on kindness. Should just taking a few more moments here to dwell in the experience of recalling kindness. And now just letting that go. And feeling the weight of your body settling deeper and deeper into the bed.
Letting any remaining tension in the body and the mind begin to melt. Allowing relaxation now to flow through your body and mind. There's no need to hold on to anything at all now. It's safe to let go. And with each breath you take now, moving deeper into rest and soothing.
And as this practice now comes to a close, taking a final deep breath in. And letting it out. And wishing you a wonderful night's sleep.
Doing Mode to Being Mode
This pre-sleep routine is designed to help shift your mind from doing mode to being mode - the ultimate state of mind for transitioning into deep sleep.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, and welcome to this pre-sleep routine. This pre-sleep routine is specifically designed to help your mind switch from doing mode into being mode, which is the ultimate state for deep sleep. So during this pre-sleep routine, we'll be going through a three part process. Number one of settling the mind. Number two, of deeply relaxing the body.
And three, a reflection on gratitude, wisdom, and kindness. So I do encourage you to listen to this session in the location where you plan to fall asleep as this routine is going to allow for a seamless transition. So just taking a moment to ensure that you've done everything you need to do before going to bed so that you can now just let it all go and settle in here. So laying in a comfortable position in bed. And having the arms alongside the body and with the palms of their hands facing either upwards or perhaps they might be gently curled in towards the body.
And just letting your body relax and soften down into the bed. Feeling the weight of your body, settling into gravity. And letting your mind settle into this moment. Just for now, letting go of everything that happened today and all the plans for tomorrow and just arriving right here in the present moment. And as a support to settling in here and letting go, now taking three deep, slow, full breaths.
So breathing in. And breathing out. Two more breaths in the same way, in your own time. And with each exhale, seeing if you can let go of the day a little more and relax a little more fully into this moment, into the bed. Just letting the whole body soften, settle and relax here.
And now, allowing the breath to return to its own natural rhythm. So no need to control the breath now. And bringing awareness to the feeling of the contact points between body and the surface beneath. Tuning into all the sensations at the contact points. And now bringing all of your awareness into the physical body and taking it all the way down into the feet and the ankles.
So tuning into all the sensations in the ankles and feet. And now as you breathe in, gently flex the feet so that the toes come back towards the body. And as you breathe out, pointing their feet. And just continuing on like that with the rhythm of your breathing. Breathing in, flexing the feet.
And breathing out, pointing the feet. Doing this a few more times as you continue to feel the changing sensations as you move. Feeling all the sensations in the feet and the ankles. Breathing in, gently flexing. Breathing out, gently pointing.
A few more rounds. Just continuing moving and breathing and feeling the sensations. And if the mind wanders into thinking, just gently guide it back to feeling. Feeling the sensations in the body, in the feet, in the ankles. And doing this as a way of settling and grounding attention, letting go of the day and being here.
And now just letting go of this movement, letting the feet become still. And bringing the focus to the hands now. Feeling all the sensations in the hands, the fingers, the wrists. And on the next out-breath, gently curling the hands into just a gentle fist, not a tight fist. So a gentle fist.
And on the in-breath now, stretching the hands out, stretching thr fingers out. Again, not making their hands too tense, just a gentle stretch. And continuing on like this for a few rounds. Exhaling into a closed fist. Inhaling, opening the hands.
And just continuing like that at your own pace and feeling all the sensations of the movements, like a curious child. One more round. And then ceasing the movement. And bringing the focus now to the back of your head against the pillow. Just feeling that contact point where the head is just resting there against the pillow.
Feeling all the sensations. And then take a breath in. And as you breathe out, gently rolling your head to one side. And then breathing in, gently rocking the head back to center. Pausing here as the breath pauses.
And when you begin to exhale again, rolling the head to the opposite side. And just doing that two more times. Breathing in, head to center. Breathing out, rolling to the side. Continuing on at your own pace now.
And just feeling all the sensations of that contact point between the head and the pillow. And then the next time the head comes to centre, also just allowing the whole body to come to stillness. And now, just inviting you to take a moment here to reflect back over the day-to-day and pondering what was something about today that you're truly grateful for. So taking some time here to reflect on the good things about today, the highlights. And they can be quite simple, like a nice moment in the sun.
Feeling that warmth on your skin. Maybe it was a hug, some good food, a nice interaction with someone. So taking a moment to really feel the gratitude for those good moments. And now also thinking over the day and noticing, was there anything about today that was a little bit difficult or something that maybe didn't work out that way that you'd hoped it would. Okay.
Perhaps moments where you weren't at your best or you were pulled away from your values or your purpose. So despite our best intentions in any day, there are things that don't go as planned, or we make mistakes, we get distracted, you know, our focus shifts away from the things that matter. So there's power in a reflection like this, not to dwell on things that are unpleasant, but actually to learn from it. So just considering now, is there anything you can learn from the experiences of today? Anything you might like to do differently tomorrow. So allowing this learning, this insight to settle into your body and being.
And really having this sense now that you've learned from it. So you can take that wisdom with you now and let the rest go. And finally bringing to mind any acts of kindness that you witnessed today. Perhaps it was from other people, or perhaps it was a moment of kindness that you yourself did. So no matter how big or small it was, just taking some time now to reflect on moments of kindness.
And it might've been simple things like someone letting you in in traffic, someone listening patiently to you as you spoke, or maybe a simple smile from a stranger passing by. And as you reflect on this moment of kindness or these moments of kindness, noticing how it feels to dwell on kindness. Should just taking a few more moments here to dwell in the experience of recalling kindness. And now just letting that go. And feeling the weight of your body settling deeper and deeper into the bed.
Letting any remaining tension in the body and the mind begin to melt. Allowing relaxation now to flow through your body and mind. There's no need to hold on to anything at all now. It's safe to let go. And with each breath you take now, moving deeper into rest and soothing.
And as this practice now comes to a close, taking a final deep breath in. And letting it out. And wishing you a wonderful night's sleep.
Duration
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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
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.
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You get a lot of useful tips for handling stress and anxiety in 'real life'.
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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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