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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Meditation
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Taming the Mind
Train in cultivating a calmer, kinder mind and learn to hold whatever is happening in a loving awareness that is larger than it all.
So now, if you haven't already, just
taking a comfortable seat for meditation.
Having a sense of settling in.
And allowing your eyes to lightly close.
And then taking three
deep, slow, full breaths.
So breathing in.
And breathing out.
And again, taking a breath in.
And letting it go.
And one more time.
And at the end of this next exhale, just
relaxing any effort to control the breath.
Just let the body breathe in its own way.
And let your attention land right inside
the feeling of the breath in the belly.
Or if you feel drawn to follow the
sensations of the breath elsewhere
in the body, that's fine too.
Just finding a place to rest
your attention in the feeling
and the flow of the breath.
And just taking one breath at a time.
One moment at a time.
There's nowhere else you need to get to.
There's nothing you need to fix or solve.
Nothing more you need to become.
So just being here fully.
Just breathing.
And when you notice that the mind
wandered, just take a moment to notice
if there's any sense of aggression
towards the mind, any sense of
frustration or yanking attention back
to the breath or becoming impatient.
If any of that's the case, see if
you can now introduce more kindness
and patience towards the mind.
Each time you notice the mind has
wandered, just take a moment to
appreciate this moment of waking up.
Notice the fact that you are no longer
lost in wandering thoughts, and then
with gentleness and kindness, just
invite the mind home to the breath.
Just seeing if you can infuse
the whole practice with a sense
of patience, ease and kindness.
If the mind wanders a hundred times, just
come back to the breath a hundred times.
And as this meditation begins
to draw towards a close,
let's take a deep breath in.
And as you exhale, just beginning
to bring small movements into
the fingers and the toes.
And notice how you're feeling after
taking this time for meditation.
And opening the eyes.
So the more we cultivate this kindly
awareness, the more we can let go
of being at war with ourselves and
wage peace with the way things are.
And as you get ready to reconnect
with the rest of your day now,
perhaps just making an intention to
take this kindly awareness with you.
Have a great day.
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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.
- 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.
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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.
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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.
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