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How to Meditate: Meditation 101 for Beginners
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STOP: A Technique to Re-Ground
In this meditation, we'll explore how to use mindful awareness to reground ourselves when we're caught up in thoughts, anxiety, or chaos.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it's comfortable 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. And invite the hands and belly to soften. Giving the body full permission to disengage, to let go.
As we deepen our awareness of being here in the present moment. It doesn't mean that we're denying the future and the past, but just recognizing that all of that happens right here. Our life is only ever happening in this moment. You can't live in the future. You can't live in the past.
They're just ideas in the present. So as we deepen into this meditation today, we're going to do a noting practice, which very simply involves putting mental labels on the different experiences that arise. So as you're breathing right now, with every inhale, just label it as rising, belly rising. And then on an exhale label it falling. Rising, falling.
If the mind gets caught up in a thought and you start thinking about what you're going to do after this, just label it, thinking. Rising, falling, thinking. Back to the rising, falling. In this way we're just labeling our experience for what it is. With bare attention, not creating any extra story.
I'll give you some time in silence to practice this. Labeling the breath and the thoughts. Okay. So as we come to the end of the meditation, just start to reorient yourself. We'll take one last breath.
In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open. Notice your surroundings. And welcome back.
Great job. As you go about your day today, you can practice this, especially when you find yourself caught up in thoughts, just give them a mental label, thinking, and then come back to the moment as it is. Thank you for your practice. And until we talk again, take care.
Meditation
4.5STOP: A Technique to Re-Ground
In this meditation, we'll explore how to use mindful awareness to reground ourselves when we're caught up in thoughts, anxiety, or chaos.
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, lying down or standing. If it's comfortable 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. And invite the hands and belly to soften. Giving the body full permission to disengage, to let go.
As we deepen our awareness of being here in the present moment. It doesn't mean that we're denying the future and the past, but just recognizing that all of that happens right here. Our life is only ever happening in this moment. You can't live in the future. You can't live in the past.
They're just ideas in the present. So as we deepen into this meditation today, we're going to do a noting practice, which very simply involves putting mental labels on the different experiences that arise. So as you're breathing right now, with every inhale, just label it as rising, belly rising. And then on an exhale label it falling. Rising, falling.
If the mind gets caught up in a thought and you start thinking about what you're going to do after this, just label it, thinking. Rising, falling, thinking. Back to the rising, falling. In this way we're just labeling our experience for what it is. With bare attention, not creating any extra story.
I'll give you some time in silence to practice this. Labeling the breath and the thoughts. Okay. So as we come to the end of the meditation, just start to reorient yourself. We'll take one last breath.
In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open. Notice your surroundings. And welcome back.
Great job. As you go about your day today, you can practice this, especially when you find yourself caught up in thoughts, just give them a mental label, thinking, and then come back to the moment as it is. Thank you for your practice. And until we talk again, 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
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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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