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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.
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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.
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You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
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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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