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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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In this meditation, we'll explore how to take the first step out of helplessness and into hopefulness.
Let's start by settling in with a comfortable posture, which could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together to further settle in. In through the nose. And slowly out through the mouth.
Inviting the jaw to relax. Let the shoulders be at ease. And the hands and the belly can be soft. Letting the breath settle back into its natural rhythm. And giving yourself the permission to be here.
To not have to fix everything in this moment and to not need to get someplace else right now. And to acknowledge that in the context of this meditation, where we're looking at, what can we control, what can we influence, the act of not doing anything is also a choice. It's also a response. So being still amid the chaos, or training yourself to have a quality of peace, of grounded-ness, even when you don't know what the next step is, that is a choice. That is an assertion of some form of control.
Even if it's letting go of control, you're exercising your autonomy, your ability to relate differently to the moment at hand. So as you ground yourself in this moment, see if you can feel that sense of empowerment. You're choosing to show up differently. So let's take this meditation now into a practical reflection on where you're at in your life. As you consider what's going on for you, the uncertain or difficult times, notice if there is a sense of helplessness or even just a sense of being really overwhelmed with the magnitude of what's going on for you.
And all I want you to ask yourself is, what is one step I can take in a positive direction? With everything going on, what is one thing I can do? Just notice what arises. Once you have that one thing, imagine yourself actually doing it. And see what that feels like, even in just your imagination. And then just make an internal commitment to yourself to take this one action today, or some point in the near future. We'll take one more deep breath together.
In through the nose. And out through the mouth. When you're ready, you can open your eyes. Great job. So in this meditation, we got more familiar with feeling empowered in the face of uncertainty, which cultivates a sense of hope.
And by choosing one thing, we can do one action, we can take, we're activating different parts of the brain specifically responsible for helping us feel a little more energized and not so helpless. So do try to follow through with the thing you imagined here and see what it feels like to do that in real time. These are important steps to developing an actual resilience in the face of uncertainty. So thank you for your practice. As always, take care.
Finding Hope
In this meditation, we'll explore how to take the first step out of helplessness and into hopefulness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling in with a comfortable posture, which could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together to further settle in. In through the nose. And slowly out through the mouth.
Inviting the jaw to relax. Let the shoulders be at ease. And the hands and the belly can be soft. Letting the breath settle back into its natural rhythm. And giving yourself the permission to be here.
To not have to fix everything in this moment and to not need to get someplace else right now. And to acknowledge that in the context of this meditation, where we're looking at, what can we control, what can we influence, the act of not doing anything is also a choice. It's also a response. So being still amid the chaos, or training yourself to have a quality of peace, of grounded-ness, even when you don't know what the next step is, that is a choice. That is an assertion of some form of control.
Even if it's letting go of control, you're exercising your autonomy, your ability to relate differently to the moment at hand. So as you ground yourself in this moment, see if you can feel that sense of empowerment. You're choosing to show up differently. So let's take this meditation now into a practical reflection on where you're at in your life. As you consider what's going on for you, the uncertain or difficult times, notice if there is a sense of helplessness or even just a sense of being really overwhelmed with the magnitude of what's going on for you.
And all I want you to ask yourself is, what is one step I can take in a positive direction? With everything going on, what is one thing I can do? Just notice what arises. Once you have that one thing, imagine yourself actually doing it. And see what that feels like, even in just your imagination. And then just make an internal commitment to yourself to take this one action today, or some point in the near future. We'll take one more deep breath together.
In through the nose. And out through the mouth. When you're ready, you can open your eyes. Great job. So in this meditation, we got more familiar with feeling empowered in the face of uncertainty, which cultivates a sense of hope.
And by choosing one thing, we can do one action, we can take, we're activating different parts of the brain specifically responsible for helping us feel a little more energized and not so helpless. So do try to follow through with the thing you imagined here and see what it feels like to do that in real time. These are important steps to developing an actual resilience in the face of uncertainty. So thank you for your practice. As always, take care.
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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
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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