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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Feeling Safe
In this meditation, we'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.
In this session, we're going to practice feeling completely safe so that our mind and body is no longer on high alert and can let go into deep sleep. So when you're ready, you can allow your eyes to close, if you haven't already. And we'll start by tuning into the sound of the bell as a way to calm our attention. We'll take a deep breath in through the nose. Breathing in.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. As well as any other muscles that may be tense in the face. Letting the shoulders soften. And the belly.
And as you take a deep breath into your body, letting that breath relax any other area that may be holding tension. Eventually allowing your breath to settle back into its natural rhythm. And just settling your attention with the breathing. When the mind wanders, you just gently bring it back to the breath as a home base, and also as a place of safety. Throughout much of the day, the brain and the body are on high alert.
A lot of stimulation, a lot of things to do. But right now, we get to remind the mind and the body that there's no place else we need to be. There's nothing we need to do. And we're safe and calm. Nobody needs anything from us.
And there's no threats in this moment that we have to contend with. So see if you can feel the goodness and the safety of being supported by the surface beneath you. Maybe feeling the warmth of your covers. As if being enveloped by someone who cares deeply about you. Feeling that tender care that's offered to you in this moment, and that you're also offering to yourself.
Creating a sense of safety for yourself. You worked hard today. You did a lot. But now it's time to rest. There's nothing you need to worry about.
Nothing you need to fix. Nothing you need to defend yourself from. It's okay to let go. You're safe. And as you breathe in, see if you can breathe in that safety, that feeling of goodness and comfort and care.
And exhaling, letting the body get heavier, more relaxed and more calm. Surrendering deeper into the night. Giving yourself full permission to let go. Have a great sleep. Take care.
Meditation
4.6Feeling Safe
In this meditation, we'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.
Duration
Your default time is based on your progress and is changed automatically as you practice.
In this session, we're going to practice feeling completely safe so that our mind and body is no longer on high alert and can let go into deep sleep. So when you're ready, you can allow your eyes to close, if you haven't already. And we'll start by tuning into the sound of the bell as a way to calm our attention. We'll take a deep breath in through the nose. Breathing in.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. As well as any other muscles that may be tense in the face. Letting the shoulders soften. And the belly.
And as you take a deep breath into your body, letting that breath relax any other area that may be holding tension. Eventually allowing your breath to settle back into its natural rhythm. And just settling your attention with the breathing. When the mind wanders, you just gently bring it back to the breath as a home base, and also as a place of safety. Throughout much of the day, the brain and the body are on high alert.
A lot of stimulation, a lot of things to do. But right now, we get to remind the mind and the body that there's no place else we need to be. There's nothing we need to do. And we're safe and calm. Nobody needs anything from us.
And there's no threats in this moment that we have to contend with. So see if you can feel the goodness and the safety of being supported by the surface beneath you. Maybe feeling the warmth of your covers. As if being enveloped by someone who cares deeply about you. Feeling that tender care that's offered to you in this moment, and that you're also offering to yourself.
Creating a sense of safety for yourself. You worked hard today. You did a lot. But now it's time to rest. There's nothing you need to worry about.
Nothing you need to fix. Nothing you need to defend yourself from. It's okay to let go. You're safe. And as you breathe in, see if you can breathe in that safety, that feeling of goodness and comfort and care.
And exhaling, letting the body get heavier, more relaxed and more calm. Surrendering deeper into the night. Giving yourself full permission to let go. Have a great sleep. Take care.
Meditation
4.6Duration
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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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- 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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