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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Shifting Gears
In this meditation, we'll practice giving ourselves permission to embrace our desires and energy in each moment, rather than constantly trying to regulate our internal compass.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. It feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. As well as the hands and the belly. In this moment there's no place else you need to be.
See if you can give yourself the permission to actually be here. We all have different gears of our car, this human car. Sometimes it needs to be in fifth gear, sometimes third, sometimes first and sometimes parked. So right now we have the opportunity to be in a much lower gear. As you rest here, see if you can feel some of the momentum of the previous gear that you were in still moving through you.
Are you just coming out of third, fourth or fifth gear? And what's that like? Is there still a buzzing or that feeling where you've stepped off of the airport conveyor belt and you're sort of wobbling? So you could just take a deep breath through that. Slowly adjusting into the gear that we have right now. Or maybe you were in an even lower gear. Maybe you were sleeping, you were parked. And doing the meditation practice almost feels like ramping up and you feel the lingering fatigue in the body.
So just noticed that. In that case, it might be a giving yourself permission to actually be more awake, more energized. If you want to place your attention on your breath, you may. To further settle us into the gear of this moment. As thoughts pull you away, as they take us into the future and the past, it's always a gentle smile at those thoughts.
They're just doing what they think their job is. We remind them that we're here right now. And redirect the attention, deepening our presence to this breath, this moment. We'll take one more deep breath together, in through the nose. And out through the mouth.
When you're ready, you can open your eyes. And well done. As you go about your day today, see if you can give yourself the permission to be in whichever gear you need to be in. That is a massive practice in itself. So thank you for your practice.
And until we talk again, take care.
Meditation
4.5Shifting Gears
In this meditation, we'll practice giving ourselves permission to embrace our desires and energy in each moment, rather than constantly trying to regulate our internal compass.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. It feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. As well as the hands and the belly. In this moment there's no place else you need to be.
See if you can give yourself the permission to actually be here. We all have different gears of our car, this human car. Sometimes it needs to be in fifth gear, sometimes third, sometimes first and sometimes parked. So right now we have the opportunity to be in a much lower gear. As you rest here, see if you can feel some of the momentum of the previous gear that you were in still moving through you.
Are you just coming out of third, fourth or fifth gear? And what's that like? Is there still a buzzing or that feeling where you've stepped off of the airport conveyor belt and you're sort of wobbling? So you could just take a deep breath through that. Slowly adjusting into the gear that we have right now. Or maybe you were in an even lower gear. Maybe you were sleeping, you were parked. And doing the meditation practice almost feels like ramping up and you feel the lingering fatigue in the body.
So just noticed that. In that case, it might be a giving yourself permission to actually be more awake, more energized. If you want to place your attention on your breath, you may. To further settle us into the gear of this moment. As thoughts pull you away, as they take us into the future and the past, it's always a gentle smile at those thoughts.
They're just doing what they think their job is. We remind them that we're here right now. And redirect the attention, deepening our presence to this breath, this moment. We'll take one more deep breath together, in through the nose. And out through the mouth.
When you're ready, you can open your eyes. And well done. As you go about your day today, see if you can give yourself the permission to be in whichever gear you need to be in. That is a massive practice in itself. So thank you for your practice.
And until we talk again, take care.
Meditation
4.5Duration
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Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
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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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- 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.
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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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