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How to Meditate: Meditation 101 for Beginners
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GRAIN Meditation Technique
A 5-part sequence to use in any meditation.
GRAIN is a five-part sequence that I created to help people navigate the meditation process. It's an acronym. It stands for ground, relax, accept, invite, and nurture. You can use it as a framework for self guided practice. Take the first few moments to ground yourself into the experience.
Feel your feet on the ground, your seat in the chair, a sense of your body in time and space. Then invite the body to relax. The jaw, shoulders and belly A is accept whatever experience is here right now. Not that you endorse it, but you're just meeting the truth of this moment. You could even say, this moment, it's like this.
Then I is the majority of your experience. Invite your attention to rest on some object of awareness, like the breath. And N is to spend the last few minutes of your practice nurturing the positive. Something that is good in your life, what you're grateful for. Feel free to use this next time you're meditating alone without guidance.
Thank you for your practice and take care.
Mindful Tip
4.7GRAIN Meditation Technique
A 5-part sequence to use in any meditation.
Duration
Your default time is based on your progress and is changed automatically as you practice.
GRAIN is a five-part sequence that I created to help people navigate the meditation process. It's an acronym. It stands for ground, relax, accept, invite, and nurture. You can use it as a framework for self guided practice. Take the first few moments to ground yourself into the experience.
Feel your feet on the ground, your seat in the chair, a sense of your body in time and space. Then invite the body to relax. The jaw, shoulders and belly A is accept whatever experience is here right now. Not that you endorse it, but you're just meeting the truth of this moment. You could even say, this moment, it's like this.
Then I is the majority of your experience. Invite your attention to rest on some object of awareness, like the breath. And N is to spend the last few minutes of your practice nurturing the positive. Something that is good in your life, what you're grateful for. Feel free to use this next time you're meditating alone without guidance.
Thank you for your practice and take care.
Mindful Tip
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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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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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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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