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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Equanimity: Being Non-Reactive
This is a practice to develop equanimity: the ability to stay grounded in a non-reactive, non-judgemental awareness of the present moment.
So now just finding a comfortable position for this meditation. And when you're ready, allowing the eyes to gently close. And as a way of gathering your awareness more fully to the here and now, just taking three deep, slow, full breaths. So breathing in. And breathing out.
And just taking two more breaths in the same way. And seeing if you can follow the flow of the breath all the way in, and all the way out. And at the end of the next exhale, just letting the breath return to its own natural rhythm. Shifting your attention all the way down into the soles of the feet. And just being aware of any sensations that are there.
Exploring all the sensations in this part of the body for a few moments. And then scan the attention upwards. Bringing it into the ankles. The lower legs. The thighs.
And scanning the pelvic area and the sit bones. And the back. And the belly. That bottom area of the torso. Now scanning the upper part of the torso, the chest and the back.
And then feeling into the arms and the hands. The shoulders, the neck and the head. And once you've completed the length of the body, you can begin scanning downward slowly in your own time. Scanning the body from top to bottom. Tuning into any and all sensations you find with a kindly curiosity.
And as best you can, just noticing what sensations are here without trying to change or control anything. Just letting it all be exactly as it is. It's not so important what kinds of sensations are here. And we're not trying to get all pleasant sensations and make the unpleasant ones go away. Instead, we're learning to observe sensations as they are moment by moment without automatically reacting to them.
So just continuing to scan the body, noticing sensations without mental commentary about the sensations. Just feeling what's here to be felt, moment by moment. As you continue to develop non-reactivity through mindfulness practice, you'll find yourself becoming less reactive to the ups and downs of life too. When difficulty comes your way, you'll be more able to handle the challenge with wisdom and calm, and you'll be better equipped to maintain peace of mind in all circumstances. And as this practice now comes to a close, just taking a deep breath in.
Breathing out, wriggling fingers and toes. And blinking open the eyes. And take a moment to notice how you feel after taking this time out for meditation.
Meditation
4.5Equanimity: Being Non-Reactive
This is a practice to develop equanimity: the ability to stay grounded in a non-reactive, non-judgemental awareness of the present moment.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So now just finding a comfortable position for this meditation. And when you're ready, allowing the eyes to gently close. And as a way of gathering your awareness more fully to the here and now, just taking three deep, slow, full breaths. So breathing in. And breathing out.
And just taking two more breaths in the same way. And seeing if you can follow the flow of the breath all the way in, and all the way out. And at the end of the next exhale, just letting the breath return to its own natural rhythm. Shifting your attention all the way down into the soles of the feet. And just being aware of any sensations that are there.
Exploring all the sensations in this part of the body for a few moments. And then scan the attention upwards. Bringing it into the ankles. The lower legs. The thighs.
And scanning the pelvic area and the sit bones. And the back. And the belly. That bottom area of the torso. Now scanning the upper part of the torso, the chest and the back.
And then feeling into the arms and the hands. The shoulders, the neck and the head. And once you've completed the length of the body, you can begin scanning downward slowly in your own time. Scanning the body from top to bottom. Tuning into any and all sensations you find with a kindly curiosity.
And as best you can, just noticing what sensations are here without trying to change or control anything. Just letting it all be exactly as it is. It's not so important what kinds of sensations are here. And we're not trying to get all pleasant sensations and make the unpleasant ones go away. Instead, we're learning to observe sensations as they are moment by moment without automatically reacting to them.
So just continuing to scan the body, noticing sensations without mental commentary about the sensations. Just feeling what's here to be felt, moment by moment. As you continue to develop non-reactivity through mindfulness practice, you'll find yourself becoming less reactive to the ups and downs of life too. When difficulty comes your way, you'll be more able to handle the challenge with wisdom and calm, and you'll be better equipped to maintain peace of mind in all circumstances. And as this practice now comes to a close, just taking a deep breath in.
Breathing out, wriggling fingers and toes. And blinking open the eyes. And take a moment to notice how you feel after taking this time out for meditation.
Meditation
4.5Duration
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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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