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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Embracing Transitions
In this meditation, we'll practice letting go of the way things were to make space for what is to come.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can allow your eyes to close. And we'll take one deep breath together as a way to further settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. In this moment, there's no place else you need to be, nothing you need to fix, no better version of yourself you need to become.
Really take that in for a moment. Letting the body and the mind decompensate, and just be here as you are. And the breath can be at its natural rhythm. And we'll take a few moments to settle our attention at our breath. Feeling the breath around the belly region.
With each exhale, the body relaxes a little more deeply into this moment. And with every thought that arises, we have the opportunity to bring the awareness and presence back to this moment, this breath. Deepening our concentration and attunement. In this meditation, we're just practicing, embracing the many transitions we go through as humans. And that primarily involves holding space for our experience.
So as you continue to focus on your breath, see if you can also continue to give yourself the space to be exactly as you are right now. If you're confused, not pushing or fighting. Allowing it to be there. Just in the background as you focus on the breath. And any emotions that may be present, it can feel as though you're breathing into those.
And exhaling more spaciousness, more compassion to all of these dimensions of yourself on the exhale. Let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can allow your eyes to open again.
Great job today. If you're navigating a transition, see if you can give yourself the space to be there, to be uncertain, to be unsure. You're just going through your own metamorphosis. Thank you for your practice. Until we talk again, take care.
Meditation
4.7Embracing Transitions
In this meditation, we'll practice letting go of the way things were to make space for what is to come.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can allow your eyes to close. And we'll take one deep breath together as a way to further settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. In this moment, there's no place else you need to be, nothing you need to fix, no better version of yourself you need to become.
Really take that in for a moment. Letting the body and the mind decompensate, and just be here as you are. And the breath can be at its natural rhythm. And we'll take a few moments to settle our attention at our breath. Feeling the breath around the belly region.
With each exhale, the body relaxes a little more deeply into this moment. And with every thought that arises, we have the opportunity to bring the awareness and presence back to this moment, this breath. Deepening our concentration and attunement. In this meditation, we're just practicing, embracing the many transitions we go through as humans. And that primarily involves holding space for our experience.
So as you continue to focus on your breath, see if you can also continue to give yourself the space to be exactly as you are right now. If you're confused, not pushing or fighting. Allowing it to be there. Just in the background as you focus on the breath. And any emotions that may be present, it can feel as though you're breathing into those.
And exhaling more spaciousness, more compassion to all of these dimensions of yourself on the exhale. Let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can allow your eyes to open again.
Great job today. If you're navigating a transition, see if you can give yourself the space to be there, to be uncertain, to be unsure. You're just going through your own metamorphosis. Thank you for your practice. Until we talk again, take care.
Meditation
4.7Duration
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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
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'.
- Joy
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- 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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