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HALT: A Practice for Self-Care
In this meditation, we'll discuss a simple technique to prioritize self-care in your daily life.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing up. If it feels okay to do so, you can close your eyes. And we'll start by taking a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. Let the shoulders come down and inch or two. And notice if the belly or the hands are gripping. You can allow them to soften.
As the body starts to relax, the breath can settle into its natural rhythm. And we'll spend a few moments settling our attention at the breath. You can place one hand on your belly if it helps you feel the breathing more vividly. As the mind wanders, we observe it, redirect the attention, this breath, this moment. This meditation is all about attuning to our own bodies so that we're better able to give it self-care and respond to our needs as they arise.
One of the best ways to attune to the body with compassion is through a body scan. So let's start by bringing our awareness up to our head. The same way that we feel the sensations of the breath, we're just going to feel the sensations in the head area. Noticing, the felt sense of the cheeks, the eyes. And even inside the mouth, where the tongue touches the teeth or the roof of the mouth.
Sliding your awareness down to your neck and shoulders. Just practicing feeling this area of the body and notice if it needs to move or adjust in any way. Sliding down to the arms. And into the hands. Just feeling the sensations of this part of the body.
And you're also just noticing, if the sensations could speak, what would they be saying? Keep that in mind as you go throughout the body scan. Coming over to the torso region. Feeling the chest and the belly. The back. Down to the pelvis.
Legs. And feet. And now that you're a bit more attuned to the body, just ask it, is there anything you need right now? Is there any way I can better take care of you? And see what arises. Let's take one last deep breath together. In through the nose.
And out through the mouth. When you're ready, you can invite your eyes to open again. Great job. As you go about your day, see if you can stay attuned to your body. Noticing if it needs anything.
Is it tired? Does it want connection? Is it a hungry? Being able to notice this and then respond is a huge step in self-care and helps us keep our sanity and stability. So thank you for your practice. And until we talk again, take care.
Meditation
4.6HALT: A Practice for Self-Care
In this meditation, we'll discuss a simple technique to prioritize self-care in your daily life.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing up. If it feels okay to do so, you can close your eyes. And we'll start by taking a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. Let the shoulders come down and inch or two. And notice if the belly or the hands are gripping. You can allow them to soften.
As the body starts to relax, the breath can settle into its natural rhythm. And we'll spend a few moments settling our attention at the breath. You can place one hand on your belly if it helps you feel the breathing more vividly. As the mind wanders, we observe it, redirect the attention, this breath, this moment. This meditation is all about attuning to our own bodies so that we're better able to give it self-care and respond to our needs as they arise.
One of the best ways to attune to the body with compassion is through a body scan. So let's start by bringing our awareness up to our head. The same way that we feel the sensations of the breath, we're just going to feel the sensations in the head area. Noticing, the felt sense of the cheeks, the eyes. And even inside the mouth, where the tongue touches the teeth or the roof of the mouth.
Sliding your awareness down to your neck and shoulders. Just practicing feeling this area of the body and notice if it needs to move or adjust in any way. Sliding down to the arms. And into the hands. Just feeling the sensations of this part of the body.
And you're also just noticing, if the sensations could speak, what would they be saying? Keep that in mind as you go throughout the body scan. Coming over to the torso region. Feeling the chest and the belly. The back. Down to the pelvis.
Legs. And feet. And now that you're a bit more attuned to the body, just ask it, is there anything you need right now? Is there any way I can better take care of you? And see what arises. Let's take one last deep breath together. In through the nose.
And out through the mouth. When you're ready, you can invite your eyes to open again. Great job. As you go about your day, see if you can stay attuned to your body. Noticing if it needs anything.
Is it tired? Does it want connection? Is it a hungry? Being able to notice this and then respond is a huge step in self-care and helps us keep our sanity and stability. So thank you for your practice. And until we talk again, take care.
Meditation
4.6Duration
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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
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'.
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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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