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How to Meditate: Meditation 101 for Beginners
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Settling Your Nerves
In this meditation, we simply practice calming down the mind and body by making space for our experience without resistance.
In today's session, we'll practice calming down and settling our nerves. Let's get started. Since so much of our anxiety comes from a scattered mind that's caught up in the future or the past, ideas and judgments, it's helpful to calm the mind by giving it something specific to focus on. So at the beginning of each meditation in this series, I'm going to ring a bell for you. When you hear that bell, bring your full presence and focus to the sound all the way until that moment when it dissolves into silence.
Here we go. Let's do that one more time. To help us settle in more deeply, let's take a deep breath together. Breathing in fully through the nose. Breathing in.
And then out slowly through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched. Inviting the neck and shoulders to soften. As well as the hands and the belly.
Just letting the breath come back to its natural rhythm. Not needing to breathe deeply or in a way that you perceive to be right for meditation. Just lettingthe breath be normal and at ease. And with every exhale, feeling your body relax a little more deeply. And letting the thoughts in your mind settle, like snow in a snow globe.
In this moment, there's no place else you need to be, nothing else he needed to do, and no problems you need to fix. And see if you can just let any excess energy that might be in your body sort of wash over you and through you, like waves crashing and then retreating. So that you become a place of stillness. And any anxiety or worries or chaos in the mind kind of just has this space to move through you, but not have to impact you. Letting your peace and groundedness reside someplace deeper.
As you just feel your body breathing. And experience the ease of not having to do anything or get anywhere. To close this meditation, I'm going to ring the bells two more times. And when I do, just let the sound soothe your mind, focus your attention, and bring your full presence to the bell as if it were the most important thing in the world right now. And once more.
So if your eyes have been closed, you're welcome to open them now. And you did a great job today. But you can come back to this meditation at any point throughout the day when you find yourself needing a little bit more calm. Take care.
Meditation
4.5Settling Your Nerves
In this meditation, we simply practice calming down the mind and body by making space for our experience without resistance.
Duration
Your default time is based on your progress and is changed automatically as you practice.
In today's session, we'll practice calming down and settling our nerves. Let's get started. Since so much of our anxiety comes from a scattered mind that's caught up in the future or the past, ideas and judgments, it's helpful to calm the mind by giving it something specific to focus on. So at the beginning of each meditation in this series, I'm going to ring a bell for you. When you hear that bell, bring your full presence and focus to the sound all the way until that moment when it dissolves into silence.
Here we go. Let's do that one more time. To help us settle in more deeply, let's take a deep breath together. Breathing in fully through the nose. Breathing in.
And then out slowly through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched. Inviting the neck and shoulders to soften. As well as the hands and the belly.
Just letting the breath come back to its natural rhythm. Not needing to breathe deeply or in a way that you perceive to be right for meditation. Just lettingthe breath be normal and at ease. And with every exhale, feeling your body relax a little more deeply. And letting the thoughts in your mind settle, like snow in a snow globe.
In this moment, there's no place else you need to be, nothing else he needed to do, and no problems you need to fix. And see if you can just let any excess energy that might be in your body sort of wash over you and through you, like waves crashing and then retreating. So that you become a place of stillness. And any anxiety or worries or chaos in the mind kind of just has this space to move through you, but not have to impact you. Letting your peace and groundedness reside someplace deeper.
As you just feel your body breathing. And experience the ease of not having to do anything or get anywhere. To close this meditation, I'm going to ring the bells two more times. And when I do, just let the sound soothe your mind, focus your attention, and bring your full presence to the bell as if it were the most important thing in the world right now. And once more.
So if your eyes have been closed, you're welcome to open them now. And you did a great job today. But you can come back to this meditation at any point throughout the day when you find yourself needing a little bit more calm. Take care.
Meditation
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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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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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