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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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The Basics of Mindfulness
A simple breathing meditation to help bring more balance, calm and concentration to the mind.
Today, we'll do a simple
breathing meditation, which will
help bring more balance, calm
and concentration to the mind.
So don't worry if you've never done
any meditation before, I'm going to be
guiding you through every step of the way.
So just settling in to your seat
now, in a comfortable position.
And seeing if you can sit
upright rather than slouching.
And allowing your eyes to gently close.
And as a way of settling in
here more fully, just now taking
three deep, slow, full breaths.
So breathing in.
And breathing out.
And just doing two more like that now.
And with each exhale, can you get
a sense of allowing your body to
relax and settle into gravity and
into this moment, a little more.
And as you let go of any control of
the breath now, just shifting your
awareness all the way down into the belly.
Just focus on feeling the
sensations of the breath here.
The rising of your belly on the inhale.
And the falling on the exhale.
And if you find it easier to focus
on the breath at maybe the tip of the
nostrils or in the chest, that's fine too.
So feeling free to pay attention
to wherever the breath feels the
strongest and the easiest to follow.
And from time to time, you'll
probably find that your attention
gets caught up in thinking.
Maybe worries, anxieties,
memories, or your to-do list.
And so you're no longer
feeling the breath.
Whenever that happens, just
notice what thought your mind was
caught up in and letting it go.
And simply beginning again to focus on
the sensations of the breath in the body.
As best you can, just keep following the
flow and sensation of the breath here.
In.
And out.
And as this practice now begins to
draw towards the close, just gently
wriggle your fingers and toes.
Notice how you mind and body feel
after taking some time for meditation.
So it's, it's quite common to find sitting
in stillness a little difficult at first,
since our minds are often racing all day.
So rest assured that with practice, the
mind settles and relaxes quicker and the
whole practice becomes easier and easier.
You'll find as you continue to practice
meditation, that the calm and clarity of
mindfulness will flow not only into your
meditation but into your daily life too.
So when you're ready,
gently opening the eyes.
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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
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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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