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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 is a practice to attune you to your senses and the sensory world you live in. It is a way to invite connection between our inner and outer worlds
You may choose to do this practice
outdoors, attuned to your senses.
And you can also practice this indoors.
Beginning by finding a comfortable
posture, where you can sit
upright and relaxed and it ease.
Closing your eyes or lowering your gaze.
And turn the lens of attention
inwards, becoming attuned to your
inner sensory landscape of body.
Where the sensations of touch as you
take your seat, feeling the contact,
touching sensation of your body with
the ground, through your sit bones.
legs, knees, feet.
And aware of all the other ways you
feel a sense of touch and touching.
Eyelids, lips, touching.
The skin touching clothing.
Touching the air, movement of air, breeze.
And becoming curious about this inner
sensory landscape of body, with all
of its myriad changing sensations.
Tingling, vibration,
movement and stillness.
Expansion and contraction.
Aware of all the sensations of
body, including warmth and coolness.
And the tingling of energy.
And as you're attune to the body,
naturally become aware of the
sensory movement of breathing.
Inhaling air, lifting,
expanding lungs, the rib cage.
And exhaling, releasing
air, relaxing, falling.
Feeling the sensory contact, the
air, cool air entering the nostrils,
warm air, leaving the body.
And tuned to the sensory landscape
of changing sensations of body.
Of breath.
And resting in an open quality of
awareness, simply present, to moment
to moment arising of experience.
At times aware of the sense of smell.
So you inhale, aware of any fragrance,
any scent in the air, in the environment.
At times aware of the sense
of taste in the mouth.
Awareness grounded in the
sensory experience of body and
all of its myriad sensations.
And expanding the field of awareness
to include sounds, hearing.
Aware of sounds near and far.
Aware of the whole symphony of sounds,
Not needing to think about nor
visualize the source of the sound.
Just aware of the sensory experience
of hearing, sounds, silence.
Sensations and aware of sensing.
Breath and aware of breathing.
Scents and aware of smelling.
Sounds and aware of hearing.
At times aware of seeing.
Even when the eyes are closed, aware of
light, patterns of color, shapes, shadow.
Seeing and aware of seeing.
So abiding in awareness.
Present to the sensory
landscape sensations.
Sounds, touch, breath, smell light.
Noticing how sensory awareness
attunes us to the inner landscape of
the body and the outer environment.
And so we can be present, attuned
to inner and outer experience
through the doors of the senses.
Through the doorway of mindful awareness.
And in this way we practice.
And as we end our meditation,
knowing that you can continue this
awareness of sensory experience as a
support for present moment awareness.
Please enjoy your practice.
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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.
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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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