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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Enjoying This Moment
Cultivate presence, peace, and gratitude in this uplifting and serene meditation.
Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.
So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.
And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.
Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.
What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.
And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your day. Thank you for your practice.
Take care.
Meditation
4.7Enjoying This Moment
Cultivate presence, peace, and gratitude in this uplifting and serene meditation.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.
So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.
And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.
Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.
What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.
And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your 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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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.
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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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