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How to Meditate: Meditation 101 for Beginners
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Shutting Down for Sleep
In today's session, we're going to practice inviting every part of the body to turn off and let go, so that we can transition into nice and deep, relaxed sleep. So if you're ready, you can let the eyes close. And we'll start by tuning into the sound of the bell. Taking a deep breath. In through the nose.
And out through the mouth. Inviting the jaw to relax and be at ease. Inviting the shoulders to soften. And letting the belly, the hands just be gentle and soft. Reminding yourself that in this moment, you did your work for the day.
There's no place else you need to be, nothing you need to accomplish or solve. Just giving yourself full permission to let go. We're going to invite each part of the body to relax and let go a little deeper. Let's scan our attention down to the feet. And as we feel the feet, just telling them it's okay to turn off and let go.
Coming up to the calves and shins. And just saying, turn off, as if we were switching off a light switch. Coming up to the knees, turn off. And now to the thighs. Just saying, turn off.
And as we say this, it's a gentle invitation, not forceful, not commanding. Just letting the light know, okay, it's okay to turn off now. Moving up to the pelvis, turn off. Up to the back, turn off. Feeling it relax more deeply.
Up to the shoulders and neck, turn off. Down through the arms and hands, turn off. Over to the belly, the front of the body, the chest, torso. Breathing in, turn off. Now up to the face, a place that often has to be on throughout the day, putting our best face forward.
When you're ready, just saying, turn off. Lastly, the whole head. A lot of activity in the brain. Just inviting this area, when it's ready, turn off. And one last time, we'll extend this invitation to the entire body and mind.
Breathing into it all. And on the exhale, just saying, turn off. Feel your body sink more deeply. Feel your mind relaxed and be at ease. And let yourself drift off into a deep night of sleep.
Take care.
Meditation
4.6Shutting Down for Sleep
Duration
Your default time is based on your progress and is changed automatically as you practice.
In today's session, we're going to practice inviting every part of the body to turn off and let go, so that we can transition into nice and deep, relaxed sleep. So if you're ready, you can let the eyes close. And we'll start by tuning into the sound of the bell. Taking a deep breath. In through the nose.
And out through the mouth. Inviting the jaw to relax and be at ease. Inviting the shoulders to soften. And letting the belly, the hands just be gentle and soft. Reminding yourself that in this moment, you did your work for the day.
There's no place else you need to be, nothing you need to accomplish or solve. Just giving yourself full permission to let go. We're going to invite each part of the body to relax and let go a little deeper. Let's scan our attention down to the feet. And as we feel the feet, just telling them it's okay to turn off and let go.
Coming up to the calves and shins. And just saying, turn off, as if we were switching off a light switch. Coming up to the knees, turn off. And now to the thighs. Just saying, turn off.
And as we say this, it's a gentle invitation, not forceful, not commanding. Just letting the light know, okay, it's okay to turn off now. Moving up to the pelvis, turn off. Up to the back, turn off. Feeling it relax more deeply.
Up to the shoulders and neck, turn off. Down through the arms and hands, turn off. Over to the belly, the front of the body, the chest, torso. Breathing in, turn off. Now up to the face, a place that often has to be on throughout the day, putting our best face forward.
When you're ready, just saying, turn off. Lastly, the whole head. A lot of activity in the brain. Just inviting this area, when it's ready, turn off. And one last time, we'll extend this invitation to the entire body and mind.
Breathing into it all. And on the exhale, just saying, turn off. Feel your body sink more deeply. Feel your mind relaxed and be at ease. And let yourself drift off into a deep night of sleep.
Take care.
Meditation
4.6Duration
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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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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.
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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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