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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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High Focus, Low Strain
In this meditation, we'll practice developing a high degree of concentration while also maintaining a high degree of relaxation and ease.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. If it's comfortable to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let he shoulders be at ease. As well as the hands and the belly. The breath can fall into its natural rhythm.
As we just start to settle ourselves into this present moment a little more deeply. The theme of this meditation will be high focus, low strain. So we're going to practice bringing a very high degree of attention, awareness. Have full clarity in the present moment and yet not force that focus, not forced that clarity. Let's start by giving ourselves something we can focus on.
The breath is always here and makes a great focus point. Typically we might focus at the belly, but you're also welcome to focus at the nostrils or anywhere you feel the breath most vividly. Start to collect your attention on each inhale and exhale. As the mind wanders, gently returning it back to this breath. And start to feel as though you're sharpening your focus, really getting an increased clarity and precision of attention on what you're focusing on.
So the sensations of the breath. Can you zoom in, really refine the lens of awareness ? But as you do, making sure to keep the whole body relaxed. So notice any subtle forcing or tensing that happens and invite that to relax and soften. High focus, low strain. Continue to notice more subtleties and details.
Really be here, but let the body and mind be relaxed. Before we close, let's take one more deep breath together and through the nose. And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job today.
As you're going about your day really needing to focus, see what it's like to bring your experience into higher clarity. Really focus all of your attention, but remain totally calm in the mind and the body. Thank you for your practice. Until we talk again, take care.
Meditation
4.5High Focus, Low Strain
In this meditation, we'll practice developing a high degree of concentration while also maintaining a high degree of relaxation and ease.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. If it's comfortable to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let he shoulders be at ease. As well as the hands and the belly. The breath can fall into its natural rhythm.
As we just start to settle ourselves into this present moment a little more deeply. The theme of this meditation will be high focus, low strain. So we're going to practice bringing a very high degree of attention, awareness. Have full clarity in the present moment and yet not force that focus, not forced that clarity. Let's start by giving ourselves something we can focus on.
The breath is always here and makes a great focus point. Typically we might focus at the belly, but you're also welcome to focus at the nostrils or anywhere you feel the breath most vividly. Start to collect your attention on each inhale and exhale. As the mind wanders, gently returning it back to this breath. And start to feel as though you're sharpening your focus, really getting an increased clarity and precision of attention on what you're focusing on.
So the sensations of the breath. Can you zoom in, really refine the lens of awareness ? But as you do, making sure to keep the whole body relaxed. So notice any subtle forcing or tensing that happens and invite that to relax and soften. High focus, low strain. Continue to notice more subtleties and details.
Really be here, but let the body and mind be relaxed. Before we close, let's take one more deep breath together and through the nose. And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job today.
As you're going about your day really needing to focus, see what it's like to bring your experience into higher clarity. Really focus all of your attention, but remain totally calm in the mind and the body. Thank you for your practice. Until we talk again, take care.
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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- 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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