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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Finding Meaning
In this meditation, we explore how to find a sense of meaning in each moment, even if it's changing on an ongoing basis.
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. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. As you start to settle in, you can let your breath go back to its natural rhythm.
We're going to transition now to practicing a choiceless awareness meditation. In this practice, we're not focusing on any one thing in particular, but rather, connecting to awareness itself. Noticing whatever arises- thoughts, emotions, sensations. Sort of like being in the passenger seat of a car and just watching the landscape move by - mailbox, tree, road, person. So see if you can sit back and just watch the different layers of your experience come up for you.
Notice if you get swept away by an experience that arises. When that happens, you can bring your attention back to your breath for a few moments and then zoom out again, resting in a more spacious awareness. As we come to the end of this meditation, let's take one more deep breath together. In through the nose. And slowly out through the mouth.
You can start to orient yourself back into this space. And when you're ready, allow your eyes to open again. Good job. So remember, you don't need to know what your life's meaning is. One, that's something that will change as you go through life.
But two, you can start by creating more meaningful moments. And one of the ways we create more meaning in our moments is by showing up more fully with greater presence, more awareness. It infuses all of our actions, our behaviors, how we respond. So start there and see what it's like to build your life on that foundation. You're doing great.
Thank you for your practice and I'll talk to you soon. Take care.,
Meditation
4.3Finding Meaning
In this meditation, we explore how to find a sense of meaning in each moment, even if it's changing on an ongoing basis.
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. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. As you start to settle in, you can let your breath go back to its natural rhythm.
We're going to transition now to practicing a choiceless awareness meditation. In this practice, we're not focusing on any one thing in particular, but rather, connecting to awareness itself. Noticing whatever arises- thoughts, emotions, sensations. Sort of like being in the passenger seat of a car and just watching the landscape move by - mailbox, tree, road, person. So see if you can sit back and just watch the different layers of your experience come up for you.
Notice if you get swept away by an experience that arises. When that happens, you can bring your attention back to your breath for a few moments and then zoom out again, resting in a more spacious awareness. As we come to the end of this meditation, let's take one more deep breath together. In through the nose. And slowly out through the mouth.
You can start to orient yourself back into this space. And when you're ready, allow your eyes to open again. Good job. So remember, you don't need to know what your life's meaning is. One, that's something that will change as you go through life.
But two, you can start by creating more meaningful moments. And one of the ways we create more meaning in our moments is by showing up more fully with greater presence, more awareness. It infuses all of our actions, our behaviors, how we respond. So start there and see what it's like to build your life on that foundation. You're doing great.
Thank you for your practice and I'll talk to you soon. Take care.,
Meditation
4.3Duration
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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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