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How to Meditate: Meditation 101 for Beginners
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Take 5: A Simple Mindfulness Exercise
In this meditation, we'll practice cultivating mindfulness by paying attention to various sensory experiences.
Let's begin 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 a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. The shoulders can be at ease. And let the belly and the hand soften as well. In this moment, there's no place else you need to be, nothing else you need to do, and no problems you need to fix.
See if you can give yourself the permission to just be here. Letting the breath settle into its natural rhythm. And we'll spend a few moments collecting our attention at the breath, using it as an anchor point for our minds. When the thoughts pull our attention away, we smile at the thoughts, say hello thoughts. Thank you thoughts.
Goodbye thoughts. And right back to the breath, moment after moment. In this meditation, we're just going to bring our awareness to different aspects of our experience. Cultivating a mindful presence that we can take with us into our day. We'll start by bringing our awareness to sound.
Just noticing anything that you can hear right now. Sound doesn't need to be perceived as a distraction. It's just another sensory experience. If anything, we get to experience the gift of what it's like to hear. And moving to sensations.
Noticing what you feel in your body. Maybe obvious sensations, like if there were any pains or more subtle sensations, like a feeling of ease and peace. And now turning your attention to your thoughts. Just becoming aware of what the mind is thinking about. Not redirecting the attention, just observing, watching the thoughts like clouds passing through the sky.
And then we'll open our awareness even broader so that we're resting in what's called open monitoring. Just observing and watching whatever arises in our experience. It could be a thought, emotion, sensation, sound. Just observe it all coming and going as if you were sitting back just watching your experience. So let's take one more deep breath together.
In through the nose. Slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day, practice bringing this mindful awareness to all different aspects of your experience.
It will not only help you be more calm, but also more present for your life. Thank you for your practice. And until we talk again, take care.
Meditation
4.7Take 5: A Simple Mindfulness Exercise
In this meditation, we'll practice cultivating mindfulness by paying attention to various sensory experiences.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's begin 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 a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. The shoulders can be at ease. And let the belly and the hand soften as well. In this moment, there's no place else you need to be, nothing else you need to do, and no problems you need to fix.
See if you can give yourself the permission to just be here. Letting the breath settle into its natural rhythm. And we'll spend a few moments collecting our attention at the breath, using it as an anchor point for our minds. When the thoughts pull our attention away, we smile at the thoughts, say hello thoughts. Thank you thoughts.
Goodbye thoughts. And right back to the breath, moment after moment. In this meditation, we're just going to bring our awareness to different aspects of our experience. Cultivating a mindful presence that we can take with us into our day. We'll start by bringing our awareness to sound.
Just noticing anything that you can hear right now. Sound doesn't need to be perceived as a distraction. It's just another sensory experience. If anything, we get to experience the gift of what it's like to hear. And moving to sensations.
Noticing what you feel in your body. Maybe obvious sensations, like if there were any pains or more subtle sensations, like a feeling of ease and peace. And now turning your attention to your thoughts. Just becoming aware of what the mind is thinking about. Not redirecting the attention, just observing, watching the thoughts like clouds passing through the sky.
And then we'll open our awareness even broader so that we're resting in what's called open monitoring. Just observing and watching whatever arises in our experience. It could be a thought, emotion, sensation, sound. Just observe it all coming and going as if you were sitting back just watching your experience. So let's take one more deep breath together.
In through the nose. Slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day, practice bringing this mindful awareness to all different aspects of your experience.
It will not only help you be more calm, but also more present for your life. Thank you for your practice. And until we talk again, take care.
Meditation
4.7Duration
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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
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.
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You get a lot of useful tips for handling stress and anxiety in 'real life'.
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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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