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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
00:00
00:00
Meditation
4.4Duration
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Relaxed Body
In this meditation, we practice scanning the body with our awareness, encouraging areas of the body that are tense to disengage and be at ease.
In today's session, we're going to
practice relaxing the body as a way to
transition ourselves into deeper sleep.
So when you're ready, you can
invite your eyes to close if
you haven't already done so.
And we'll start by listening
to the sound of the bell.
Let's take a deep breath together.
In through the nose.
And out slowly through the mouth.
Inviting the jaw to relax and be at ease.
Let the shoulders soften.
And the belly.
And just starting to settle ourselves in.
Nowhere to go.
Nothing we need to accomplish.
Giving yourself full
permission to be here,
to let go.
And as you relax into the surface
beneath you, just notice if there's
any place in the body that there's
a little extra tension or energy.
And once you notice those regions,
imagine as if you're breathing
into each of those areas.
So if the tension is in the neck,
imagining that as you breathe in,
that breath is going into the neck
region and softening it like a warm
blanket, releasing some of that tension.
And then on an exhale, feeling
that part of the body release
and get a little heavier.
Just do that with any other areas
that you notice some tension.
If there aren't any areas, you can
just breathe deep into the belly.
So let's do some full
body breaths like this.
Now when we breathe into the body,
we're going to feel as though the
breath is coming in through the
nose, extending all the way down
to the toes, filling up the body.
And then as we exhale, that
breath releases and takes
with it any excess tension.
The body gets heavier,
softer, and more relaxed.
Let's try that, breathing
into the full body.
Breathing in.
On the exhale, releasing any tension.
Breathing and again, full body.
And now letting the body
get heavier and more calm.
Let's do one more breath like that.
Breathing in full body.
And exhale.
Gradually feeling the body, getting
heavier into the surface beneath you.
Letting go more and more as the mind
settles and any tension settles and
you drift off into a deep, soft sleep.
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.
- 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
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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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