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How to Meditate: Meditation 101 for Beginners
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Letting Go With Breath
Dissolve tension, let go of burdens and relax into greater ease and well-being.
Take a pause from all activity and either sit or stand in a way that allows you to be comfortable yet alert. It's ideal, if possible, to gently close your eyes. With each of the following conscious breaths, inhale fully, extending your natural in breath so your lungs are filled with air. And then exhale very slowly so that you can feel the actual sensation of releasing the breath and letting go. Now with this first set of three breaths and with this first breath breathing in deeply.
And as you exhale, imagine letting go of all thoughts. You might picture thoughts as clouds appearing and then passing out of sight, leaving a wide open sky. Breathing in deeply, filling the lungs. And then breathing out, sensing thoughts as clouds, appearing, and disappearing. One more time.
Inhale deeply, filling the lungs. And with the exhale, letting go of thoughts, leaving a wide open sky. And as you continue now, the second set of breaths, as you exhale, imagine letting go of all physical tension. So inhale deeply. Breathing in, filling the lungs.
And then breathing out, letting go, letting go of any areas of tightness. Sensing, softening and dissolving. Again, inhaling deeply, filling the lungs. And with the out-breath letting go of physical tension as if ice is melting to water. And one more time.
Inhaling deeply, filling the lungs. And exhale, let go of any tightness or tension. Dissolving, releasing, letting go. And now with this third set of breaths, as you exhale, you'll be imagining letting go of all the burdens in your heart. So inhaling deeply now, filling the lungs.
And as you exhale, sense a loosening and releasing as if water is disappearing into vapor. Inhaling deeply and filling the lungs. And releasing the burdens of your heart, water disappearing into vapor. And one more time, inhaling deeply, filling the lungs. Exhale, letting go of pain and sorrow.
Letting go. And now simply allow the breath to resume in its natural rhythm. Sense the possibility of simply relaxing open with the in-breath like a gently expanding balloon. And letting go with the out-breath, relaxing and settling into greater and greater ease and wellbeing. Continue this breath, relaxing with the life that's here, as long as you'd like.
And then when you're ready, explore re-entering activity with a relaxed and open attention.
Meditation
4.7Letting Go With Breath
Dissolve tension, let go of burdens and relax into greater ease and well-being.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Take a pause from all activity and either sit or stand in a way that allows you to be comfortable yet alert. It's ideal, if possible, to gently close your eyes. With each of the following conscious breaths, inhale fully, extending your natural in breath so your lungs are filled with air. And then exhale very slowly so that you can feel the actual sensation of releasing the breath and letting go. Now with this first set of three breaths and with this first breath breathing in deeply.
And as you exhale, imagine letting go of all thoughts. You might picture thoughts as clouds appearing and then passing out of sight, leaving a wide open sky. Breathing in deeply, filling the lungs. And then breathing out, sensing thoughts as clouds, appearing, and disappearing. One more time.
Inhale deeply, filling the lungs. And with the exhale, letting go of thoughts, leaving a wide open sky. And as you continue now, the second set of breaths, as you exhale, imagine letting go of all physical tension. So inhale deeply. Breathing in, filling the lungs.
And then breathing out, letting go, letting go of any areas of tightness. Sensing, softening and dissolving. Again, inhaling deeply, filling the lungs. And with the out-breath letting go of physical tension as if ice is melting to water. And one more time.
Inhaling deeply, filling the lungs. And exhale, let go of any tightness or tension. Dissolving, releasing, letting go. And now with this third set of breaths, as you exhale, you'll be imagining letting go of all the burdens in your heart. So inhaling deeply now, filling the lungs.
And as you exhale, sense a loosening and releasing as if water is disappearing into vapor. Inhaling deeply and filling the lungs. And releasing the burdens of your heart, water disappearing into vapor. And one more time, inhaling deeply, filling the lungs. Exhale, letting go of pain and sorrow.
Letting go. And now simply allow the breath to resume in its natural rhythm. Sense the possibility of simply relaxing open with the in-breath like a gently expanding balloon. And letting go with the out-breath, relaxing and settling into greater and greater ease and wellbeing. Continue this breath, relaxing with the life that's here, as long as you'd like.
And then when you're ready, explore re-entering activity with a relaxed and open attention.
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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