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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Tension Release and Mindfulness
Let go of mental and physical tension, and relax into the simplicity and clarity of the present moment.
Just taking a few moments to make sure that you're sitting comfortably. Settling in. And when you're ready, allowing the eyes to gently close. And knowing that you have this time and space now to begin to unwind. So no matter what's on the mind right now, there's no need to try and change it or control the thoughts.
Just let the mind do whatever it wants to do. Just for the next little while here, we're going to focus attention on the body. So bringing your focus now into your physical body. And just noticing if there's any sense of tension, tightness, or holding anywhere in the body. And if you find a place where you're holding tension, then take a deep, slow, full breath in.
And then on the exhale, see if you can let go a little and let that area soften. That's it. And you can stay with this one area for a couple of breaths. Or you can move on to another area in the body, if you find anywhere else that's got tension. The same thing.
Taking a deep breath in, with your awareness on that area. And as you breathe out, focusing on letting go and relaxing on the exhale. So just continuing on like that - scanning the body, noticing any tension and using the breath as a support to softening, relaxing, and letting go. On each out-breath, let your body relax, allowing any tension to soften and melt. Allowing the jaw to be soft.
Shoulders. Scalp. And the belly. The hands. And all the muscles in the face.
Now at the end of this next exhale, if you care to, letting go of releasing tension in the body and simply allow yourself this time to do nothing but follow the breath. And following the breath all the way in. And all the way back out. Knowing that just like the breath arises and passes, all circumstances, events and situations also arise and pass in time. Sometimes things feel easy in life and other times things feel more difficult, but everything changes.
So letting your awareness rest here in the breath, allowing the arising and passing of it all to unfold without any struggle or striving. Just letting things be. And letting the soothing rhythm of the breath anchor you and steady you in this moment. And now as we bring this meditation to a close, taking one deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and toes.
And notice how your mind and body feel after taking this time out for meditation. And when you're ready, opening the eyes. And thank you for your practice.
Meditation
4.6Tension Release and Mindfulness
Let go of mental and physical tension, and relax into the simplicity and clarity of the present moment.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Just taking a few moments to make sure that you're sitting comfortably. Settling in. And when you're ready, allowing the eyes to gently close. And knowing that you have this time and space now to begin to unwind. So no matter what's on the mind right now, there's no need to try and change it or control the thoughts.
Just let the mind do whatever it wants to do. Just for the next little while here, we're going to focus attention on the body. So bringing your focus now into your physical body. And just noticing if there's any sense of tension, tightness, or holding anywhere in the body. And if you find a place where you're holding tension, then take a deep, slow, full breath in.
And then on the exhale, see if you can let go a little and let that area soften. That's it. And you can stay with this one area for a couple of breaths. Or you can move on to another area in the body, if you find anywhere else that's got tension. The same thing.
Taking a deep breath in, with your awareness on that area. And as you breathe out, focusing on letting go and relaxing on the exhale. So just continuing on like that - scanning the body, noticing any tension and using the breath as a support to softening, relaxing, and letting go. On each out-breath, let your body relax, allowing any tension to soften and melt. Allowing the jaw to be soft.
Shoulders. Scalp. And the belly. The hands. And all the muscles in the face.
Now at the end of this next exhale, if you care to, letting go of releasing tension in the body and simply allow yourself this time to do nothing but follow the breath. And following the breath all the way in. And all the way back out. Knowing that just like the breath arises and passes, all circumstances, events and situations also arise and pass in time. Sometimes things feel easy in life and other times things feel more difficult, but everything changes.
So letting your awareness rest here in the breath, allowing the arising and passing of it all to unfold without any struggle or striving. Just letting things be. And letting the soothing rhythm of the breath anchor you and steady you in this moment. And now as we bring this meditation to a close, taking one deep, slow breath in. And as you breathe out, beginning to wriggle the fingers and toes.
And notice how your mind and body feel after taking this time out for meditation. And when you're ready, opening the eyes. And thank you for your practice.
Meditation
4.6Duration
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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.
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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.
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I love how the app gives me pointers to new things to explore.
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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
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.
- 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.
-
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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