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How to Meditate: Meditation 101 for Beginners
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Equanimity: Right Now, It’s Like This
In this meditation, we use a simple mantra to help us meet our experience with presence, balance, and ease.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. We'll take a deep breath to settle in .In through the nose. Out through the mouth.
Inviting the jaw to relax. The shoulders can be at ease. As well as the hands and the belly. Giving your body permission to let go for this period of time. The breath can be at its natural rhythm.
And we'll take a few moments to settle our attention in the present moment. You can focus on your body breathing or use something else as an anchor for your attention, like tuning into sound or some part of your body making contact with the floor or your seat. When the mind wanders, we give it a soft acknowledgement. And then use that awareness to bring the attention back. This moment, this breath.
In this meditation, we're going to be cultivating equanimity, this ability to be grounded, amid the changing landscape of our experience, and to help us cultivate this quality of mind, we're going to use a phrase talked about by the teacher Vinny Ferraro. That phrase is: this moment it's like this. This moment it's like this. And so you can continue focusing on your breath or some other experience, but periodically dropping this phrase into your awareness, this moment it's like this. This is especially helpful if you're feeling something difficult.
We can meet that experience with awareness. Acknowledge it. This moment it's like this, not forever, not necessarily, even for a few more moments, but just right now, it's like this. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
Slowly out through the mouth. When you're ready, you can reorient yourself back into the space and invite your eyes to open. Great job. As you go about your day to day, periodically try to drop this phrase into your awareness, this moment it's like this. It will help you make more internal space for whatever the current experience is rather than trying to compartmentalize it, suppress it or fight it.
Thank you for your practice and take care.
Meditation
4.7Equanimity: Right Now, It’s Like This
In this meditation, we use a simple mantra to help us meet our experience with presence, balance, and ease.
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, standing or lying down. If it feels okay to do so, you can close your eyes. We'll take a deep breath to settle in .In through the nose. Out through the mouth.
Inviting the jaw to relax. The shoulders can be at ease. As well as the hands and the belly. Giving your body permission to let go for this period of time. The breath can be at its natural rhythm.
And we'll take a few moments to settle our attention in the present moment. You can focus on your body breathing or use something else as an anchor for your attention, like tuning into sound or some part of your body making contact with the floor or your seat. When the mind wanders, we give it a soft acknowledgement. And then use that awareness to bring the attention back. This moment, this breath.
In this meditation, we're going to be cultivating equanimity, this ability to be grounded, amid the changing landscape of our experience, and to help us cultivate this quality of mind, we're going to use a phrase talked about by the teacher Vinny Ferraro. That phrase is: this moment it's like this. This moment it's like this. And so you can continue focusing on your breath or some other experience, but periodically dropping this phrase into your awareness, this moment it's like this. This is especially helpful if you're feeling something difficult.
We can meet that experience with awareness. Acknowledge it. This moment it's like this, not forever, not necessarily, even for a few more moments, but just right now, it's like this. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
Slowly out through the mouth. When you're ready, you can reorient yourself back into the space and invite your eyes to open. Great job. As you go about your day to day, periodically try to drop this phrase into your awareness, this moment it's like this. It will help you make more internal space for whatever the current experience is rather than trying to compartmentalize it, suppress it or fight it.
Thank you for your practice and 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.
- 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
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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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