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How to Meditate: Meditation 101 for Beginners
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Meditation Is Not About the Breath
In this meditation, we practice working with the wandering mind, as well as all the many distractions that arise in meditation.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. 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. Letting the shoulders be at ease. And the hands and the belly. As the body settles in,the breath can settle into its natural rhythm.
So in today's meditation, we're exploring how the practice is not so much about what you're focusing on, but more how you work with all the things that pull you away from what you're focusing on. And there are a lot of different experiences that can arise, different emotions, attitudes, thoughts, beliefs, sensations. So let's keep it simple. We'll place one hand on our belly. Just start to feel the movement of the breath.
And you may notice in the beginning, it feels relatively easy to focus on one thing, like the breath. And as time goes on, the mind may like to wander, or you may get restless or agitated. So today we're going to pay particular attention to how we work with these competing experiences for our attention. And our one objective is to see if we can bring the awareness back, bring our focus back to the breath with a little more grace than we might usually do, a little more acceptance, a little more letting go. And just see what it would be like to practice in that way.
Can there be as much ease and peace with the mind wandering as there is with the mind steady on the breath? I'll give you some time in silence to practice. So as we come to the closing of our meditation, let's take one more deep breath together. In through the nose. And slowly out through the mouth. You can start to reorient yourself back into the space.
And when you're ready, letting your eyes open again. Good job. So as you go about your day today, and you're find yourself trying to focus and be present, notice your relationship to the mind wandering into other things. And instead of it being this terrible thing that happens or something that's antithetical to mindfulness, instead, just see it as part of the process and bring as much grace to the mind wandering and coming back, as you do to when you're actually deeply present with the thing you're trying to focus on. Thank you for your practice.
I'll talk to you soon and until next time, take care.
Meditation
4.5Meditation Is Not About the Breath
In this meditation, we practice working with the wandering mind, as well as all the many distractions that arise in meditation.
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, standing or lying down. 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. Letting the shoulders be at ease. And the hands and the belly. As the body settles in,the breath can settle into its natural rhythm.
So in today's meditation, we're exploring how the practice is not so much about what you're focusing on, but more how you work with all the things that pull you away from what you're focusing on. And there are a lot of different experiences that can arise, different emotions, attitudes, thoughts, beliefs, sensations. So let's keep it simple. We'll place one hand on our belly. Just start to feel the movement of the breath.
And you may notice in the beginning, it feels relatively easy to focus on one thing, like the breath. And as time goes on, the mind may like to wander, or you may get restless or agitated. So today we're going to pay particular attention to how we work with these competing experiences for our attention. And our one objective is to see if we can bring the awareness back, bring our focus back to the breath with a little more grace than we might usually do, a little more acceptance, a little more letting go. And just see what it would be like to practice in that way.
Can there be as much ease and peace with the mind wandering as there is with the mind steady on the breath? I'll give you some time in silence to practice. So as we come to the closing of our meditation, let's take one more deep breath together. In through the nose. And slowly out through the mouth. You can start to reorient yourself back into the space.
And when you're ready, letting your eyes open again. Good job. So as you go about your day today, and you're find yourself trying to focus and be present, notice your relationship to the mind wandering into other things. And instead of it being this terrible thing that happens or something that's antithetical to mindfulness, instead, just see it as part of the process and bring as much grace to the mind wandering and coming back, as you do to when you're actually deeply present with the thing you're trying to focus on. Thank you for your practice.
I'll talk to you soon and until next time, 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.
- 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
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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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