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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Sounds and Thoughts
In this meditation you'll be guided into observing the sensations of your breath as a way of grounding in the calm and stillness of mindful awareness.
So settling into a comfortable position for this meditation. Allowing your eyes to gently close. And as a way of gathering awareness to the present moment, just taking three deep, slow, full breaths. Breathing in and following the breath for its full journey in. And breathing out, following the breath for its full journey out.
And two more like that. And now just letting go of any control of the breath. Allowing the breath to be natural. And expanding the focus of your attention out to the sounds around you. And sounds in all directions.
And having a sense of taking in the whole surrounding soundscape at once. Allowing this dance of sound to unfold in awareness. And noticing the changing nature of sounds. How sounds are transient and fleeting. They may have a beginning.
they unfold, and then dissolve back into stillness. And now letting this awareness of sounds fade into the background and bringing your awareness now to the internal world and listening to thoughts. And bringing your full attention now to observing and listening to thoughts. They might be thoughts about problems, plans or worries, or perhaps about what we're doing now. There might be negative, happy or neutral thoughts.
Just see if it's possible to simply observe them all as they come, stay awhile, and then go. So just letting the dance of thoughts unfold. There's no need to try to control your thoughts in any way. So just letting them come and go on their own, just like you did with sounds. And now withdrawing attention from the thoughts and noticing the still spaciousness in which every thought is born into, unfolds in, and then dissipates back into.
So this is not something you can grasp with the mind, but simply sensing into that stillness that's there at the heart of who you are. And just resting for a few moments in that awareness and just letting the dance of thoughts unfold. And then taking a deep breath in. And breathing out, begin to wriggle fingers and toes. And then opening the eyes.
And as you go about your day to day, just remembering that no matter where you find yourself and no matter what happens, the breath is always available to you as an anchor back to that awareness and to a sense of stillness, wholeness, and inner peace. And wishing you a wonderful day.
Meditation
4.6Sounds and Thoughts
In this meditation you'll be guided into observing the sensations of your breath as a way of grounding in the calm and stillness of mindful awareness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So settling into a comfortable position for this meditation. Allowing your eyes to gently close. And as a way of gathering awareness to the present moment, just taking three deep, slow, full breaths. Breathing in and following the breath for its full journey in. And breathing out, following the breath for its full journey out.
And two more like that. And now just letting go of any control of the breath. Allowing the breath to be natural. And expanding the focus of your attention out to the sounds around you. And sounds in all directions.
And having a sense of taking in the whole surrounding soundscape at once. Allowing this dance of sound to unfold in awareness. And noticing the changing nature of sounds. How sounds are transient and fleeting. They may have a beginning.
they unfold, and then dissolve back into stillness. And now letting this awareness of sounds fade into the background and bringing your awareness now to the internal world and listening to thoughts. And bringing your full attention now to observing and listening to thoughts. They might be thoughts about problems, plans or worries, or perhaps about what we're doing now. There might be negative, happy or neutral thoughts.
Just see if it's possible to simply observe them all as they come, stay awhile, and then go. So just letting the dance of thoughts unfold. There's no need to try to control your thoughts in any way. So just letting them come and go on their own, just like you did with sounds. And now withdrawing attention from the thoughts and noticing the still spaciousness in which every thought is born into, unfolds in, and then dissipates back into.
So this is not something you can grasp with the mind, but simply sensing into that stillness that's there at the heart of who you are. And just resting for a few moments in that awareness and just letting the dance of thoughts unfold. And then taking a deep breath in. And breathing out, begin to wriggle fingers and toes. And then opening the eyes.
And as you go about your day to day, just remembering that no matter where you find yourself and no matter what happens, the breath is always available to you as an anchor back to that awareness and to a sense of stillness, wholeness, and inner peace. And wishing you a wonderful day.
Meditation
4.6Duration
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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
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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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