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How to Meditate: Meditation 101 for Beginners
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Peace in Chaos
In this meditation, we'll train ourselves to find inner stillness and ease when everything around us feels chaotic.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels comfortable to do so, you can close your eyes. And we'll take one deep breath together to begin. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And the belly can be at ease. We're giving the body full permission to let go.
You can do a quick scan of your body with your mind. Just feeling if there are any areas that are still holding on and invite them to soften. Just an invitation, not forceful. We can't make the body relax. We just give it a gentle invitation to and see where it's willing and able to let go.
Letting the breath settle back into its natural rhythm. And just feel what it's like to stabilize your attention in this moment. Feeling your body breathing. Maintaining the awareness that there's a lot going on around you. Things that may need to get done.
Things even necessary to think about or plan for. But all of that can be happening, and you can still be grounded. The body can be at ease. Almost like the eye of the hurricane, where there's stillness and quiet. What would it be like to tap into that for yourself right now? An inner quiet and stillness.
Notice if there's any part of your mind that is subconsciously anchored to your stress or tension. It often manifests as a feeling of not being able to let go or that you should be doing something. Just see if you can let the reality of all of that exist. All of the shoulds and the things that need to get done, let them be there. Not deny them or trivialize them.
But practice cultivating a sense of calm in this moment, even with all of that going on. Repeatedly inviting the body to be at ease. Just centering your attention on your breath. Let's take one more deep breath together. In through the nose.
And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day today, continue to be aware of all of the to do's, all of the things that need to get done, the things that are important, but practice cultivating a calm within that. What is the necessary amount of angst to do all of that? And whatever comes up in your mind, see if you can challenge it a bit and say, can I do this with a little bit more ease and groundedness? Thank you for your practice.
Take care.
Meditation
4.7Peace in Chaos
In this meditation, we'll train ourselves to find inner stillness and ease when everything around us feels chaotic.
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 comfortable to do so, you can close your eyes. And we'll take one deep breath together to begin. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And the belly can be at ease. We're giving the body full permission to let go.
You can do a quick scan of your body with your mind. Just feeling if there are any areas that are still holding on and invite them to soften. Just an invitation, not forceful. We can't make the body relax. We just give it a gentle invitation to and see where it's willing and able to let go.
Letting the breath settle back into its natural rhythm. And just feel what it's like to stabilize your attention in this moment. Feeling your body breathing. Maintaining the awareness that there's a lot going on around you. Things that may need to get done.
Things even necessary to think about or plan for. But all of that can be happening, and you can still be grounded. The body can be at ease. Almost like the eye of the hurricane, where there's stillness and quiet. What would it be like to tap into that for yourself right now? An inner quiet and stillness.
Notice if there's any part of your mind that is subconsciously anchored to your stress or tension. It often manifests as a feeling of not being able to let go or that you should be doing something. Just see if you can let the reality of all of that exist. All of the shoulds and the things that need to get done, let them be there. Not deny them or trivialize them.
But practice cultivating a sense of calm in this moment, even with all of that going on. Repeatedly inviting the body to be at ease. Just centering your attention on your breath. Let's take one more deep breath together. In through the nose.
And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day today, continue to be aware of all of the to do's, all of the things that need to get done, the things that are important, but practice cultivating a calm within that. What is the necessary amount of angst to do all of that? And whatever comes up in your mind, see if you can challenge it a bit and say, can I do this with a little bit more ease and groundedness? Thank you for your practice.
Take care.
Meditation
4.7Duration
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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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- 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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