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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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Find calm during the day, or drift more easily into sleep at night.
Today's meditation focuses on relieving stress and anxiety. And if you wish, it can help you in getting to sleep. Please find a comfortable position. And whether you're lying down or sitting, you might experiment with placing one hand gently on your belly and resting the other hand on your heart. Become aware of your breathing.
And consciously lengthen the breath, taking a nice long, deep in breath, filling the lungs. And then a slow out breath, letting go, letting go. And again, a deep, full in-breath. And a long, slow out-breath, slow enough so that you can feel the sensations of the breath, leaving the nostrils. And now allowing your breath to resume in its natural rhythm.
Sense how fully you can relax with the inflow and the outflow. With this relaxed breathing, you can begin to scan through the body, releasing any tension you might be carrying. You might bring a slight smile to the lips. Also smiling into the eyes. Letting the whole face soften and relax.
Feel your shoulders from the inside out. You might sense a kind of dissolving of ice to water. And then water to gas. Let your hands rest in an easy, effortless way. Softening the hands.
Feeling from the inside out, the space and the liveliness it's there. Let the chest be open. And you might visualize and feel the sense of a smile spreading through the heart. Relaxing down through the abdominal area. Letting this next breath be received in a softening belly.
This breath. And again. And relaxing down through the pelvic region. Down to the legs. Through the feet.
So you can widen the attention and feel your whole body floating, a field of sensation, safe and at ease. You might sense with the in-breath receiving a gentle flow of soothing, healing energy from the universe. And with the exhale, letting go into the universe. Releasing whatever's ready. And with the exhale, letting go into the universe whatever is ready to be released.
If there's any tension, pain, or fear in your body, let the tender touch of your hand on your heart offer comfort. Send a stream of caring, soothing energy to the place of discomfort. You might offer a message of care such as, I'm here. It's okay. You can relax.
If you find your mind has drifted into thoughts, gently relax open your attention. Listening to sounds around you. And letting go again through the body. Softening the shoulders, the hands. Relaxing, your belly.
Your heart. And again, resting in the inflow and outflow of the breath. Feeling this life breath as a home base or refuge. Safe and at home in this breath. At home in this moment.
At home in this life. Namaste day and blessings.
Relieve Anxiety / Improve Sleep
Find calm during the day, or drift more easily into sleep at night.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Today's meditation focuses on relieving stress and anxiety. And if you wish, it can help you in getting to sleep. Please find a comfortable position. And whether you're lying down or sitting, you might experiment with placing one hand gently on your belly and resting the other hand on your heart. Become aware of your breathing.
And consciously lengthen the breath, taking a nice long, deep in breath, filling the lungs. And then a slow out breath, letting go, letting go. And again, a deep, full in-breath. And a long, slow out-breath, slow enough so that you can feel the sensations of the breath, leaving the nostrils. And now allowing your breath to resume in its natural rhythm.
Sense how fully you can relax with the inflow and the outflow. With this relaxed breathing, you can begin to scan through the body, releasing any tension you might be carrying. You might bring a slight smile to the lips. Also smiling into the eyes. Letting the whole face soften and relax.
Feel your shoulders from the inside out. You might sense a kind of dissolving of ice to water. And then water to gas. Let your hands rest in an easy, effortless way. Softening the hands.
Feeling from the inside out, the space and the liveliness it's there. Let the chest be open. And you might visualize and feel the sense of a smile spreading through the heart. Relaxing down through the abdominal area. Letting this next breath be received in a softening belly.
This breath. And again. And relaxing down through the pelvic region. Down to the legs. Through the feet.
So you can widen the attention and feel your whole body floating, a field of sensation, safe and at ease. You might sense with the in-breath receiving a gentle flow of soothing, healing energy from the universe. And with the exhale, letting go into the universe. Releasing whatever's ready. And with the exhale, letting go into the universe whatever is ready to be released.
If there's any tension, pain, or fear in your body, let the tender touch of your hand on your heart offer comfort. Send a stream of caring, soothing energy to the place of discomfort. You might offer a message of care such as, I'm here. It's okay. You can relax.
If you find your mind has drifted into thoughts, gently relax open your attention. Listening to sounds around you. And letting go again through the body. Softening the shoulders, the hands. Relaxing, your belly.
Your heart. And again, resting in the inflow and outflow of the breath. Feeling this life breath as a home base or refuge. Safe and at home in this breath. At home in this moment.
At home in this life. Namaste day and blessings.
Duration
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Just a small sample of the life-changing 5-star reviews we get on a daily basis.
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
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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