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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
00:00
00:00
The ABC Model
In this meditation, we'll practice a mindfulness-based cognitive behavioral approach to changing our beliefs as a way to positively change our experience of the world.
Let's start by settling in with a comfortable posture. This could be sitting down, lying down or standing. If you feel comfortable closing your eyes, you can do that as well. And we'll take a deep breath together, in through the nose. And slowly out through the mouth.
Inviting the jaw to relax. The teeth don't need to be clenched. And you can let all the muscles in your face relax as well. Feel the shoulders disengage. And if you're tightening the belly, you can let that be easy as well.
Same with the hands. All of these regions tend to accumulate a lot of tension, we're just giving them permission to let go. As the body settles, the breath and fall back into its natural rhythm. And we'll take a few moments to collect our attention on our breathing as a way to stabilize our mind and our focus. As we practice, we're going to work with our beliefs around thoughts.
So as thoughts arise in the meditation, sometimes we perceive them as a negative, as something getting in the way of the practice. And that belief will cause that thought to feel like it's getting in the way. Instead let's change that belief to one of, I need thoughts in order to develop mindfulness. I need thoughts in order to develop focus. They give me something to practice with.
So take that perspective as you focus on your breath here. And when the mind wanders, see that as your opportunity to train the very qualities of mind you're working on, I'll give you some space in silence. Every time a thought arises, regardless of the content, we get to be excited because the belief we have is, Oh, this is my opportunity. I can't get better at this practice without these thoughts arising. So notice how that changes your practice.
Let's take one more deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can open your eyes. Good job today.
As you go about your day, noticewhat beliefs you have about the events that happen and see if you can change those beliefs to change the outcome. Thank you for your practice. Until we talk again, take care.
Meditation
4.3The ABC Model
In this meditation, we'll practice a mindfulness-based cognitive behavioral approach to changing our beliefs as a way to positively change our experience of the world.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling in with a comfortable posture. This could be sitting down, lying down or standing. If you feel comfortable closing your eyes, you can do that as well. And we'll take a deep breath together, in through the nose. And slowly out through the mouth.
Inviting the jaw to relax. The teeth don't need to be clenched. And you can let all the muscles in your face relax as well. Feel the shoulders disengage. And if you're tightening the belly, you can let that be easy as well.
Same with the hands. All of these regions tend to accumulate a lot of tension, we're just giving them permission to let go. As the body settles, the breath and fall back into its natural rhythm. And we'll take a few moments to collect our attention on our breathing as a way to stabilize our mind and our focus. As we practice, we're going to work with our beliefs around thoughts.
So as thoughts arise in the meditation, sometimes we perceive them as a negative, as something getting in the way of the practice. And that belief will cause that thought to feel like it's getting in the way. Instead let's change that belief to one of, I need thoughts in order to develop mindfulness. I need thoughts in order to develop focus. They give me something to practice with.
So take that perspective as you focus on your breath here. And when the mind wanders, see that as your opportunity to train the very qualities of mind you're working on, I'll give you some space in silence. Every time a thought arises, regardless of the content, we get to be excited because the belief we have is, Oh, this is my opportunity. I can't get better at this practice without these thoughts arising. So notice how that changes your practice.
Let's take one more deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can open your eyes. Good job today.
As you go about your day, noticewhat beliefs you have about the events that happen and see if you can change those beliefs to change the outcome. Thank you for your practice. Until we talk again, take care.
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Meditation
4.3Duration
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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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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.
-
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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