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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Focus and Flow
Explore how to clear your mind, cultivate focus and flow not only in your meditation but in your daily life too.
So now just taking a moment to settle in to your meditation posture. And if you haven't already, just allowing the eyes to gently close. And as a way of grounding the fullness of your awareness in this moment, just letting awareness flow all the way down and touch the ground. So feeling the sensations in the soles of your feet. And just feeling the soles of the feet touching this surface beneath.
And feeling all the sensations here on the soles of the feet. There may be pulsing pressure, tingling, sensations of textures, perhaps. Even if your feet are not on the ground, you can still do this. Just tuning into the sensations at the soles of the feet. And now bringing awareness to the sensations of breathing in the belly.
And you might like to place a hand or perhaps both hands on the belly and just bringing the full attention to the sensations of the breathing. Just feeling the hands and the belly rising on the inhale and falling on the exhale. And now drawing the focus into the chest area. An area sometimes referred to as the heart space. Just bringing your full attention to the center of the chest.
And you might like to place again a hand or both hands over the chest. And just with your attention here, just feeling that gentle flow of the breathing. So these are three ways that you can ground awareness in the present moment. The first is by feeling the touch of your body against the ground and the soles of the feet, or you can place hands on the belly and feel the breath here. Well, the same thing with the heart space, placing hands over the chest and feeling.
the breath here. These are three really powerful ways that you can ground your awareness in the present moment. So as this practice now begins to draw to a close, you might like to just relax the hands back down to the lap or in the knees. And, and bring awareness to the whole body sitting here, breathing now. So if you feel a bit caught up, stressed or just needing to find your center again, you can ground your awareness in the here and now by either placing your hands on the belly or the chest, feeling the breath.
Or you can simply let awareness flow down and touch the ground, feeling the soles of the feet and your connection point to the ground beneath you. It's such a simple and effective way to reconnect to your calm center and a steady awareness again. And I'm wishing you a wonderful day.
Meditation
4.8Focus and Flow
Explore how to clear your mind, cultivate focus and flow not only in your meditation but in your daily life too.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So now just taking a moment to settle in to your meditation posture. And if you haven't already, just allowing the eyes to gently close. And as a way of grounding the fullness of your awareness in this moment, just letting awareness flow all the way down and touch the ground. So feeling the sensations in the soles of your feet. And just feeling the soles of the feet touching this surface beneath.
And feeling all the sensations here on the soles of the feet. There may be pulsing pressure, tingling, sensations of textures, perhaps. Even if your feet are not on the ground, you can still do this. Just tuning into the sensations at the soles of the feet. And now bringing awareness to the sensations of breathing in the belly.
And you might like to place a hand or perhaps both hands on the belly and just bringing the full attention to the sensations of the breathing. Just feeling the hands and the belly rising on the inhale and falling on the exhale. And now drawing the focus into the chest area. An area sometimes referred to as the heart space. Just bringing your full attention to the center of the chest.
And you might like to place again a hand or both hands over the chest. And just with your attention here, just feeling that gentle flow of the breathing. So these are three ways that you can ground awareness in the present moment. The first is by feeling the touch of your body against the ground and the soles of the feet, or you can place hands on the belly and feel the breath here. Well, the same thing with the heart space, placing hands over the chest and feeling.
the breath here. These are three really powerful ways that you can ground your awareness in the present moment. So as this practice now begins to draw to a close, you might like to just relax the hands back down to the lap or in the knees. And, and bring awareness to the whole body sitting here, breathing now. So if you feel a bit caught up, stressed or just needing to find your center again, you can ground your awareness in the here and now by either placing your hands on the belly or the chest, feeling the breath.
Or you can simply let awareness flow down and touch the ground, feeling the soles of the feet and your connection point to the ground beneath you. It's such a simple and effective way to reconnect to your calm center and a steady awareness again. And I'm wishing you a wonderful day.
Meditation
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Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
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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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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.
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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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