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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Meditation
4.6Duration
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Self-Compassion and Loving Kindness
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.
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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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