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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Mountain Meditation
Ground yourself in a calm, steady, non-reactive awareness. Feel the peace and stability that comes with the mountain mind.
So just taking a moment to settle in here for this meditation. And when you're ready, if you care to, just closing the eyes. And bringing your attention to the flow of your breathing. Feeling each in breath and each out breath. And as you sit here, just picturing in your mind's eye as best you can, a mountain.
Maybe one that you've seen before, or you can imagine one. Just holding the image and the feeling of the mountain in your mind's eye. Noting its qualities, the qualities of stillness and steadiness. And seeing if you can get a sense now of bringing the qualities of the mountain into your own mind and body. Having a sense of becoming one with the mountain.
And becoming aware, as you sit here, of the fact that as the sun travels across the sky, the light and the shadows and the colors are constantly changing, moment by moment in the mountain's granite stillness. Night follows day, day follows night. The seasons constantly shift and change. And through it, all the mountain simply abides in calm, allowing everything to come and go. And the mountain just remains at all times it's essential self.
In the same way, as we sit in meditation, we can learn to experience a mountain mind, and we can embody the same unwavering stillness and grounded-ness in awareness in the face of everything that changes. In our meditation practice and in our lives, we experience constant change. We have our own periods of joy, sorrow, moments of calm and agitation, moments of ease as well as moments of stress. Our mind is constantly changing. Thoughts and emotions coming and going.
But awareness itself never changes. And as we rest in this unchanging awareness, we connect with a stability and a strength within ourselves, and an ability to meet the changing constellations of our moment to moment experience with equanimity, warmth and grace. So seeing if you can have a sense now of resting back in this steady awareness and allowing the flow of this living moment to unfold and meeting it all with an open, accepting, and steady awareness. And now, bringing this practice to a close by taking a deep, slow breath in. And a steady breath out as you begin to wriggle the fingers and toes.
And then when you're ready, you can open the eyes. And perhaps if it feels right for you, making an intention now to take these feelings of steadiness and grounded-ness with you into the rest of the day. And wishing you a great day. Thank you for your practice today. Take care.
Meditation
4.6Mountain Meditation
Ground yourself in a calm, steady, non-reactive awareness. Feel the peace and stability that comes with the mountain mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment to settle in here for this meditation. And when you're ready, if you care to, just closing the eyes. And bringing your attention to the flow of your breathing. Feeling each in breath and each out breath. And as you sit here, just picturing in your mind's eye as best you can, a mountain.
Maybe one that you've seen before, or you can imagine one. Just holding the image and the feeling of the mountain in your mind's eye. Noting its qualities, the qualities of stillness and steadiness. And seeing if you can get a sense now of bringing the qualities of the mountain into your own mind and body. Having a sense of becoming one with the mountain.
And becoming aware, as you sit here, of the fact that as the sun travels across the sky, the light and the shadows and the colors are constantly changing, moment by moment in the mountain's granite stillness. Night follows day, day follows night. The seasons constantly shift and change. And through it, all the mountain simply abides in calm, allowing everything to come and go. And the mountain just remains at all times it's essential self.
In the same way, as we sit in meditation, we can learn to experience a mountain mind, and we can embody the same unwavering stillness and grounded-ness in awareness in the face of everything that changes. In our meditation practice and in our lives, we experience constant change. We have our own periods of joy, sorrow, moments of calm and agitation, moments of ease as well as moments of stress. Our mind is constantly changing. Thoughts and emotions coming and going.
But awareness itself never changes. And as we rest in this unchanging awareness, we connect with a stability and a strength within ourselves, and an ability to meet the changing constellations of our moment to moment experience with equanimity, warmth and grace. So seeing if you can have a sense now of resting back in this steady awareness and allowing the flow of this living moment to unfold and meeting it all with an open, accepting, and steady awareness. And now, bringing this practice to a close by taking a deep, slow breath in. And a steady breath out as you begin to wriggle the fingers and toes.
And then when you're ready, you can open the eyes. And perhaps if it feels right for you, making an intention now to take these feelings of steadiness and grounded-ness with you into the rest of the day. And wishing you a great day. Thank you for your practice today. Take care.
Meditation
4.6Duration
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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.
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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
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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