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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Here’s a short practice you can weave into your day to step into that space between stimulus and response.
Welcome. In this micro-practice, I'm going to share how a moment of embodied mindfulness, the STOP for self-compassion, can give you a quick dose of kind support to counter the sudden jolts of disruption and discomfort that can come out of the blue on any given day, leaving any one of us feeling just a bit off center. We've all experienced moments when some thought or new information, some observation that's occurred to us has taken us from feeling stable to feeling agitated or even worse. A news item leaves you saddened for the state of the world. An email from your boss makes you feel uncertain about the future of your job, and so on.
Well, what follows is a practice that will give you a tool to use just in those moments when you notice yourself shooting into reactivity. A practice that'll give you the space within which to choose a more effective response. And the moment you start to catch yourself in the act of going into reactivity, that's where your mindfulness practice is working. It's giving you that boost of awareness that can pay dividends in your everyday life. And here's how.
Right at that moment, bring the STOP practice in and bring it in with a view toward bringing self-compassion in. So in this case, S is for stopping what you're doing right then and there. T is for taking a conscious breath in the moment that you've paused. The O is for observing that this is in fact, a moment of distress, discomfort, dis-ease. And then meeting that moment with self-kindness right then and there.
Opening up to self-kindness. And then finally, P is for proceeding with compassionate action towards yourself, that may if you're lucky, extend to others in conscious and maybe even unconscious ways. So let's try the practice right now. Think of a moment when you found yourself recently reacting to something you found the unpleasant. Now just stop.
Take a conscious breath. Observe that this is a moment of distress and open yourself to an offer of kindness. And then proceed with an action chosen for its potential to alleviate your own suffering and perhaps to alleviate the suffering of others along the way. Thank you for your practice. I look forward to meeting you here again.
And until then, journey compassionately.
STOP for Self-Compassion
Here’s a short practice you can weave into your day to step into that space between stimulus and response.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Welcome. In this micro-practice, I'm going to share how a moment of embodied mindfulness, the STOP for self-compassion, can give you a quick dose of kind support to counter the sudden jolts of disruption and discomfort that can come out of the blue on any given day, leaving any one of us feeling just a bit off center. We've all experienced moments when some thought or new information, some observation that's occurred to us has taken us from feeling stable to feeling agitated or even worse. A news item leaves you saddened for the state of the world. An email from your boss makes you feel uncertain about the future of your job, and so on.
Well, what follows is a practice that will give you a tool to use just in those moments when you notice yourself shooting into reactivity. A practice that'll give you the space within which to choose a more effective response. And the moment you start to catch yourself in the act of going into reactivity, that's where your mindfulness practice is working. It's giving you that boost of awareness that can pay dividends in your everyday life. And here's how.
Right at that moment, bring the STOP practice in and bring it in with a view toward bringing self-compassion in. So in this case, S is for stopping what you're doing right then and there. T is for taking a conscious breath in the moment that you've paused. The O is for observing that this is in fact, a moment of distress, discomfort, dis-ease. And then meeting that moment with self-kindness right then and there.
Opening up to self-kindness. And then finally, P is for proceeding with compassionate action towards yourself, that may if you're lucky, extend to others in conscious and maybe even unconscious ways. So let's try the practice right now. Think of a moment when you found yourself recently reacting to something you found the unpleasant. Now just stop.
Take a conscious breath. Observe that this is a moment of distress and open yourself to an offer of kindness. And then proceed with an action chosen for its potential to alleviate your own suffering and perhaps to alleviate the suffering of others along the way. Thank you for your practice. I look forward to meeting you here again.
And until then, journey compassionately.
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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
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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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