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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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In this meditation, we'll take a few minutes to re-ground, reset, and replenish.
Hey, welcome to this recharge meditation. In this practice, we're going to take some time for you to reconnect to yourself, settle your nervous system, reenergize, and start to look forward to the next thing in your day so that you can move forward with a little bit more vitality, energy and enthusiasm. So let's start by finding a comfortable posture. If it feels okay to do so, you can close your eyes. We'll take one deep breath together.
In through the nose. Slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly.
So a big part of recharging is simply giving the nervous system an opportunity to calm itself down. So the first thing we'll do here is a few 4-7-8 breaths. This involves breathing in for four seconds, holding the breath for seven. And exhaling for eight. So I'll guide you through that.
Let's start by breathing in for four, 1, 2 3 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Good. To elongate the exhale, you can imagine that you're blowing hot air on a cold window.
It'll sound like this. Haaaah. And then just close the lips. So should sound like this. Hmmmmm.
So let's try a couple more of those. Breathing in for four, 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6 5, 4, 3, 2, 1. And one more.
Inhale for 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Great. You can let your breath come back to its natural rhythm.
We're going to take a minute or so of gratitude. So when we're attuned to what is good, what we're appreciating, we're in a state of feeling abundant rather than feeling lack. So just take a moment to find three things in your life that you're truly grateful for right now, aspects of yourself, maybe things you have or aspects of your relationships. I'll give you some time to reflect on that. And the key thing as you're reflecting is to make sure you're feeling the gratitude.
Not just thinking about it, but really feeling that nourishment of being in a grateful state. Okay. And as you consider transitioning from this meditation into the next thing in your day, just ask yourself, if I were to show up in a way that inspired me, what would that look like? If I were to show up in a way that inspired me, what would that look like? See what comes up for you around that question. So as we come to a close, let's take one more deep breath. In through the nose.
Slowly out through the mouth. And when you're ready, you can open your eyes again. All right. Thank you for practicing with me. You can come back to this meditation anytime you need a recharge.
Hope you feel a little bit more full and aligned with who you are in the deepest level. Thanks for the big work you're doing in the world. You're needed. I'll talk to you soon. And until next time, take care.
Quick Recharge
In this meditation, we'll take a few minutes to re-ground, reset, and replenish.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hey, welcome to this recharge meditation. In this practice, we're going to take some time for you to reconnect to yourself, settle your nervous system, reenergize, and start to look forward to the next thing in your day so that you can move forward with a little bit more vitality, energy and enthusiasm. So let's start by finding a comfortable posture. If it feels okay to do so, you can close your eyes. We'll take one deep breath together.
In through the nose. Slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly.
So a big part of recharging is simply giving the nervous system an opportunity to calm itself down. So the first thing we'll do here is a few 4-7-8 breaths. This involves breathing in for four seconds, holding the breath for seven. And exhaling for eight. So I'll guide you through that.
Let's start by breathing in for four, 1, 2 3 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Good. To elongate the exhale, you can imagine that you're blowing hot air on a cold window.
It'll sound like this. Haaaah. And then just close the lips. So should sound like this. Hmmmmm.
So let's try a couple more of those. Breathing in for four, 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6 5, 4, 3, 2, 1. And one more.
Inhale for 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Great. You can let your breath come back to its natural rhythm.
We're going to take a minute or so of gratitude. So when we're attuned to what is good, what we're appreciating, we're in a state of feeling abundant rather than feeling lack. So just take a moment to find three things in your life that you're truly grateful for right now, aspects of yourself, maybe things you have or aspects of your relationships. I'll give you some time to reflect on that. And the key thing as you're reflecting is to make sure you're feeling the gratitude.
Not just thinking about it, but really feeling that nourishment of being in a grateful state. Okay. And as you consider transitioning from this meditation into the next thing in your day, just ask yourself, if I were to show up in a way that inspired me, what would that look like? If I were to show up in a way that inspired me, what would that look like? See what comes up for you around that question. So as we come to a close, let's take one more deep breath. In through the nose.
Slowly out through the mouth. And when you're ready, you can open your eyes again. All right. Thank you for practicing with me. You can come back to this meditation anytime you need a recharge.
Hope you feel a little bit more full and aligned with who you are in the deepest level. Thanks for the big work you're doing in the world. You're needed. I'll talk to you soon. And until next time, take care.
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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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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.
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I love how the app gives me pointers to new things to explore.
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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.
-
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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