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How to Meditate: Meditation 101 for Beginners
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Letting Go and Moving Forward
In this meditation, we'll explore what we might need to let go of in order to step into the next, more empowered stage of our life.
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 close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting your body to relax. The jaw can be at ease. The teeth don't need to be clenched. You can let your shoulders drop an inch or two.
And relaxing the hands on the belly. We can never force the body to relax, just as we can never force ourselves to let go. But we can make it an invitation and we can create the internal conditions for relaxation and letting go to happen. And so one way we do that is just to communicate to the mind and the body that there's nothing you need to do right now. You're safe.
You don't need to defend yourself or be any other version of yourself and who you are right now. And see if you can feel something soften in your mind and your body. A decompensating, perhaps. As you connect to and feel into the reality of what's happening in your life right now. Any sort of difficulty or uncertainty.
Is there a sense of holding on to control? Or holding onto the way things were. Or the way you want them to be. See, if you can feel that part within you, that's gripping, that's still holding on. Just invite it to relax a little bit. It doesn't need to let go fully.
But if you imagine it as a hand that has a tight grip around something, can you see and feel that hand softening just a bit? Creating a little more softness, gentleness. And as you soften that grip, can you also feel how some of the tension starts to ease? To hold on is to create tension. It prevents us from meeting this moment as it is right now. From moving fluidly with our life, like a river moving through the forest. Just relaxing into what is here now.
Letting go of the fight. And as you do, can you show yourself that you're still here, you're still safe, you're still okay? Let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can allow your eyes to open again.
Great job. I know this is tough. But as you go about your day today, see if you can practice this quality of relaxing into the moment as it is. Softening the grip around how you want things to be and meeting the moment as it is. Thank you for your practice and I'll talk to you soon.
Take care.
Meditation
4.7Letting Go and Moving Forward
In this meditation, we'll explore what we might need to let go of in order to step into the next, more empowered stage of 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. This could be sitting, lying down or standing. If it feels okay 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 your body to relax. The jaw can be at ease. The teeth don't need to be clenched. You can let your shoulders drop an inch or two.
And relaxing the hands on the belly. We can never force the body to relax, just as we can never force ourselves to let go. But we can make it an invitation and we can create the internal conditions for relaxation and letting go to happen. And so one way we do that is just to communicate to the mind and the body that there's nothing you need to do right now. You're safe.
You don't need to defend yourself or be any other version of yourself and who you are right now. And see if you can feel something soften in your mind and your body. A decompensating, perhaps. As you connect to and feel into the reality of what's happening in your life right now. Any sort of difficulty or uncertainty.
Is there a sense of holding on to control? Or holding onto the way things were. Or the way you want them to be. See, if you can feel that part within you, that's gripping, that's still holding on. Just invite it to relax a little bit. It doesn't need to let go fully.
But if you imagine it as a hand that has a tight grip around something, can you see and feel that hand softening just a bit? Creating a little more softness, gentleness. And as you soften that grip, can you also feel how some of the tension starts to ease? To hold on is to create tension. It prevents us from meeting this moment as it is right now. From moving fluidly with our life, like a river moving through the forest. Just relaxing into what is here now.
Letting go of the fight. And as you do, can you show yourself that you're still here, you're still safe, you're still okay? Let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can allow your eyes to open again.
Great job. I know this is tough. But as you go about your day today, see if you can practice this quality of relaxing into the moment as it is. Softening the grip around how you want things to be and meeting the moment as it is. Thank you for your practice and I'll talk to you soon.
Take care.
Meditation
4.7Duration
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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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