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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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So much of our stress comes from being caught in our thoughts and ideas. In this meditation, we'll drop from our head to our body, the one place that is always present.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
If it feels okay to do so, you
can allow your eyes to close.
And we'll take one deep breath
together to settle in breathing.
In through the nose.
And out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
And allowing the belly
and the hands to relax.
You can let your breath settle
back into its natural rhythm.
And with each exhale, just feel
yourself sinking a little more
deeply into your body, allowing
your body to be heavy, grounded.
And allowing yourself to feel
your body, specifically the
movement in the belly right now.
So if you want to place one hand on your
belly to feel that more vividly, you may.
And just see if you can follow that soft
rhythm as the belly inflates on an inhale.
And deflates on an exhale.
Each time, the mind wanders, gently
bringing it back to the breath.
I'll give you a couple of
minutes in silence to practice.
In this meditation we're
exploring stepping out of our
heads and into our bodies.
So we started to do this
with just feeling the breath.
And notice how it's feeling the
breath, not thinking about it, not
imagining it, but really feeling it.
We can do this with any part of the body.
Maybe notice if you can feel where your
seat meets the chair or cushion, or floor.
Or if you're standing, where the
feet are pressed against the floor.
And it might be a subtle sensation,
you might hardly notice it.
Let's see if you can direct
your attention there and feel
that quality of grounded-ness,
of being anchored to something.
As you notice the thoughts arise,
we're practicing observing those
and then coming back into the body.
And notice if there is any other
strong sensation in the body.
In the face and the back, the legs.
You can guide your attention there
and practice feeling what it's like
to have a body, non-judgmentally, not
trying to make it better or different.
Just simply experiencing
what is sensation like.
Let's now zoom out so that we're aware
of our entire body resting in space.
So maybe noticing the air on our skin.
Or feeling the outline of our body.
Let's take one more deep breath together.
In through the nose.
Out through the mouth.
And when you're ready, you
can allow your eyes to open.
So good job.
This meditation might seem basic, but
learning to connect to the body is a
huge asset in day-to-day life, especially
when we're caught in our thoughts.
As you go about your day
practice, reconnecting to it.
The feet on the floor, feeling
your shoulders, feeling
the breath in your belly.
Thank you for your practice and take care.
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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.
- 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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