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How to Meditate: Meditation 101 for Beginners
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Goals vs. Intentions
In this meditation, we'll practice setting an intention that guides how we practice our meditation and how we can show up in our life.
Let's start by finding a comfortable posture. And this could be sitting down, lying down or standing. If it feels comfortable to do so, you can close your eyes. And we'll take a deep breath together. In through the nose.
And out through the mouth. Inviting the jaw to relax. You can let the shoulders be at ease. As well as the hands and the belly. Letting the breath settle into its natural rhythm.
And the invitation is going to be to make an intention for your practice today. This might be kindness, focus, presence, compassion. Whatever feels inspiring to you, bring that to the forefront of your mind right now. And as we practice, let this intention inform your quality of awareness and attentiveness. As we settle our attention on the breath.
Just feeling the soft rhythm of the belly, inhaling and exhaling. Letting the mind be still. Where at all you need to do is to be present to one thing. Your body breathing. Let's expand our awareness now to sound.
Just noticing what it's like to hear. And in whatever way you can,bringing your intention into how you're aware of hearing. Sound is not a distraction. We cultivate our presence through sound, not in spite of it. And lastly, just think of an intention that you would like to bring into your day today.
Maybe it's the same one you created in this meditation or something different you'd like to carry with you. We'll take one more deep breath together. In through the nose. And out through the mouth. Great job.
Carry this intention with you today. Let it inform your actions and how you show up. Thank you for your practice. We look forward to seeing you back for tomorrow's Daily Mindfulness. And until we talk again, take care.
Meditation
4.5Goals vs. Intentions
In this meditation, we'll practice setting an intention that guides how we practice our meditation and how we can show up in our life.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. And this could be sitting down, lying down or standing. If it feels comfortable to do so, you can close your eyes. And we'll take a deep breath together. In through the nose.
And out through the mouth. Inviting the jaw to relax. You can let the shoulders be at ease. As well as the hands and the belly. Letting the breath settle into its natural rhythm.
And the invitation is going to be to make an intention for your practice today. This might be kindness, focus, presence, compassion. Whatever feels inspiring to you, bring that to the forefront of your mind right now. And as we practice, let this intention inform your quality of awareness and attentiveness. As we settle our attention on the breath.
Just feeling the soft rhythm of the belly, inhaling and exhaling. Letting the mind be still. Where at all you need to do is to be present to one thing. Your body breathing. Let's expand our awareness now to sound.
Just noticing what it's like to hear. And in whatever way you can,bringing your intention into how you're aware of hearing. Sound is not a distraction. We cultivate our presence through sound, not in spite of it. And lastly, just think of an intention that you would like to bring into your day today.
Maybe it's the same one you created in this meditation or something different you'd like to carry with you. We'll take one more deep breath together. In through the nose. And out through the mouth. Great job.
Carry this intention with you today. Let it inform your actions and how you show up. Thank you for your practice. We look forward to seeing you back for tomorrow's Daily Mindfulness. And until we talk again, take care.
Meditation
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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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- 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.
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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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