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How to Meditate: Meditation 101 for Beginners
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What is Meditation?
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Exercise Self-Compassion in 3 Breaths
Quiet your inner critic and invite a mindset of kindness towards yourself in the space of just 3 short breaths.
Welcome. In this micro-practice we will learn how to exercise self-compassion in three breaths. First, I'd like to invite you to visualize a challenge you may be facing. It could be something difficult, but it also could be a big opportunity that you're facing now. This micro-practice consists of holding in mind that challenge and having a single phrase that you do as you breathe in and then out.
The phrase is an affirmation of self compassion, and it's this. Breathing in, I do my. Best breathing out, I let go of the rest. It's an important micro-practice that helps us navigate challenges without undue self-criticism. So let's do a cycle of three breaths paired with the affirmation for this self-compassion micro-practice.
Let's begin. First, visualize the challenge you had in mind. And now breathing in, I do my best. Breathing out, I let go of the rest. Again, visualizing the challenge.
And now, breathing in, I do my best. Breathing out. I let go of the rest. One final time. Visualize the challenge.
And now, breathing in, I do my best. Breathing out, I let go of the rest. That was our self-compassion in three breaths micro-practice. Thank you for your practice. And we hope this helps you on your mindfulness journey.
Mini-Meditation
4.5Exercise Self-Compassion in 3 Breaths
Quiet your inner critic and invite a mindset of kindness towards yourself in the space of just 3 short breaths.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Welcome. In this micro-practice we will learn how to exercise self-compassion in three breaths. First, I'd like to invite you to visualize a challenge you may be facing. It could be something difficult, but it also could be a big opportunity that you're facing now. This micro-practice consists of holding in mind that challenge and having a single phrase that you do as you breathe in and then out.
The phrase is an affirmation of self compassion, and it's this. Breathing in, I do my. Best breathing out, I let go of the rest. It's an important micro-practice that helps us navigate challenges without undue self-criticism. So let's do a cycle of three breaths paired with the affirmation for this self-compassion micro-practice.
Let's begin. First, visualize the challenge you had in mind. And now breathing in, I do my best. Breathing out, I let go of the rest. Again, visualizing the challenge.
And now, breathing in, I do my best. Breathing out. I let go of the rest. One final time. Visualize the challenge.
And now, breathing in, I do my best. Breathing out, I let go of the rest. That was our self-compassion in three breaths micro-practice. Thank you for your practice. And we hope this helps you on your mindfulness journey.
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Access on the web or in our mobile app.
Mini-Meditation
4.5Duration
Available everywhere.
Access on the web or in our mobile app.
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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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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.
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I love how the app gives me pointers to new things to explore.
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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.
-
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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