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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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This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.
So starting by just taking a moment to get as comfortable as possible for the meditation only settling in. And when you're ready, allowing the eyes to close. And as a support to settling in here a little more fully, just taking three deep, slow, full breaths now. So breathing in and really filling the lungs with air. And letting the breath go.
And taking two more breaths like that in the same way. And with each exhale, seeing if you can get a sense of allowing any tension or tightness in the body to soften a little, just relaxing the body. And then on the next exhale, just letting go of any control of the breathing. Just let the body take over breathing now. We'll just continue to be attentive to the feeling of the breath in your body.
Just resting the mind on the feeling and the flow of the breath. And now we're just going to introduce a practice traditionally known as loving kindness. So here we'll work with some phrases that you say to yourself mentally as a way of training in self-compassion and kindness. So as we do this practice, make sure to let that inner voice have a warm and friendly tone. So just mentally repeating these phrases after me.
I'll leave a little space after each phrase for you to do so. May I have peace in my heart. May I be free from suffering. May I be healthy. May my life flow with ease.
May I be free from fear. May I be happy. So just noticing any effects of those phrases on the body, on the mind. And if you care to just continuing this practice now on your own. Repeating, either some of the phrases you've heard, or maybe you can repeat phrases that resonate with you, personally.
Whatever words you choose, make them words of love or compassion. So just practicing like that now. And as the practice comes towards a close, just taking a deep breath in. And then letting it go, as you begin to wriggle fingers and toes. And when you're ready, you can open the eyes.
And perhaps now just making any intention to take this attitude of self-compassion and kindness with you into the rest of your day. And wishing you ease and happiness in a day ahead.
Self-Compassion and Loving Kindness
This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So starting by just taking a moment to get as comfortable as possible for the meditation only settling in. And when you're ready, allowing the eyes to close. And as a support to settling in here a little more fully, just taking three deep, slow, full breaths now. So breathing in and really filling the lungs with air. And letting the breath go.
And taking two more breaths like that in the same way. And with each exhale, seeing if you can get a sense of allowing any tension or tightness in the body to soften a little, just relaxing the body. And then on the next exhale, just letting go of any control of the breathing. Just let the body take over breathing now. We'll just continue to be attentive to the feeling of the breath in your body.
Just resting the mind on the feeling and the flow of the breath. And now we're just going to introduce a practice traditionally known as loving kindness. So here we'll work with some phrases that you say to yourself mentally as a way of training in self-compassion and kindness. So as we do this practice, make sure to let that inner voice have a warm and friendly tone. So just mentally repeating these phrases after me.
I'll leave a little space after each phrase for you to do so. May I have peace in my heart. May I be free from suffering. May I be healthy. May my life flow with ease.
May I be free from fear. May I be happy. So just noticing any effects of those phrases on the body, on the mind. And if you care to just continuing this practice now on your own. Repeating, either some of the phrases you've heard, or maybe you can repeat phrases that resonate with you, personally.
Whatever words you choose, make them words of love or compassion. So just practicing like that now. And as the practice comes towards a close, just taking a deep breath in. And then letting it go, as you begin to wriggle fingers and toes. And when you're ready, you can open the eyes.
And perhaps now just making any intention to take this attitude of self-compassion and kindness with you into the rest of your day. And wishing you ease and happiness in a day ahead.
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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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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'.
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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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