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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 will practice tuning into our bodies, the foundation for our capacity to reduce tension and pain, as well as amplify joy and goodness.
Let's start by settling into a comfortable posture. This could be sitting, standing, or lying down. If it feels comfortable to do so, you can close your eyes. And we'll take one deep breath together to settle in. In through the nose.
Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.
And just take a few moments to anchor your attention in the present moment, either focusing on the breath or something else in your awareness that feels grounding. Notice the activity in the mind in this moment. Observe it from a grounded place and redirect the attention back here to whatever it is you're focusing on. In this meditation, we're going to do a body scan. Tuning into all of the different sensations in the body, from the head down to the toes.
So start by feeling into the sensations at the top of your head. If there's hair there, noticing where the hair meets the scalp. If there's not hair, feeling the sensations of the air on your skin. And then sliding that awareness down through the face, the forehead, the eyebrows, the eyes, cheeks, nose, mouth, jaw, around to the ears, the neck. Just trying to feel the head region.
Not visualizing, not thinking about it, but feeling the sensations that are present there. As you come down now through the shoulders, into the arms. As though the awareness is just enveloping these parts of the body, attuning you a little bit more to what it's like to be embodied. As we feel the hands now. Sensations on the fingertips.
Then leaping your awareness over to the torso. Perhaps feeling the heart beating in your chest. Movement of the breath as it inflates the belly, chest region, the back. And just tuning into the upper body as a whole. As we slide our awareness down through the pelvis.
Into the thighs. You can even try to drop your awareness a layer beneath the skin. Can you feel into the tissue, the muscle? How deep can the awareness go into your body? Coming down to the knees, calves, shins. And finally at the feet. And now just zoom out and feel the body as a whole.
Notice if you're a little bit more attuned to the sensations that are present. Let's take one more deep breath. In through the nose. Out through the mouth. And when you're ready, you can start to reorient yourself and invite the eyes to open again.
Great job. So this was a brief body scan meditation. Know that if you didn't notice sensations in certain regions of the body, that's okay. And if any part of this was uncomfortable, that's also normal. The process of reconnecting to our bodies acn take practice.
And it's something that we want to go slowly into, especially if we've spent time avoiding our bodies. So great job on your practice today. Take care.
Relax Your Body
In this meditation, we will practice tuning into our bodies, the foundation for our capacity to reduce tension and pain, as well as amplify joy and goodness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting, standing, or lying down. If it feels comfortable to do so, you can close your eyes. And we'll take one deep breath together to settle in. In through the nose.
Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.
And just take a few moments to anchor your attention in the present moment, either focusing on the breath or something else in your awareness that feels grounding. Notice the activity in the mind in this moment. Observe it from a grounded place and redirect the attention back here to whatever it is you're focusing on. In this meditation, we're going to do a body scan. Tuning into all of the different sensations in the body, from the head down to the toes.
So start by feeling into the sensations at the top of your head. If there's hair there, noticing where the hair meets the scalp. If there's not hair, feeling the sensations of the air on your skin. And then sliding that awareness down through the face, the forehead, the eyebrows, the eyes, cheeks, nose, mouth, jaw, around to the ears, the neck. Just trying to feel the head region.
Not visualizing, not thinking about it, but feeling the sensations that are present there. As you come down now through the shoulders, into the arms. As though the awareness is just enveloping these parts of the body, attuning you a little bit more to what it's like to be embodied. As we feel the hands now. Sensations on the fingertips.
Then leaping your awareness over to the torso. Perhaps feeling the heart beating in your chest. Movement of the breath as it inflates the belly, chest region, the back. And just tuning into the upper body as a whole. As we slide our awareness down through the pelvis.
Into the thighs. You can even try to drop your awareness a layer beneath the skin. Can you feel into the tissue, the muscle? How deep can the awareness go into your body? Coming down to the knees, calves, shins. And finally at the feet. And now just zoom out and feel the body as a whole.
Notice if you're a little bit more attuned to the sensations that are present. Let's take one more deep breath. In through the nose. Out through the mouth. And when you're ready, you can start to reorient yourself and invite the eyes to open again.
Great job. So this was a brief body scan meditation. Know that if you didn't notice sensations in certain regions of the body, that's okay. And if any part of this was uncomfortable, that's also normal. The process of reconnecting to our bodies acn take practice.
And it's something that we want to go slowly into, especially if we've spent time avoiding our bodies. So great job on your practice today. Take care.
Duration
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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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- 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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