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How to Meditate: Meditation 101 for Beginners
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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.
Meditation
4.6Taming 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.
Duration
Your default time is based on your progress and is changed automatically as you practice.
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.
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
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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