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How to Meditate: Meditation 101 for Beginners
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The Brain's "Hope Circuit"
In this meditation, we do a reflection that will help us develop more hopefulness, and ultimately reduce anxiety and depression.
Let's start by settling into a comfortable posture. This could be sitting, standing or lying down. As always, if it feels okay for you, you can close your eyes. And we'll start by taking one deep breath. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. And as the body settles in, you can let your breath settle into its natural rhythm.
In today's meditation, we're going to practice seeing how we may not be able to influence what arises in our experience, but we can influence how we relate to that experience. And that change in relationship changes everything. So start by noticing what the attitude of your awareness is right now, which might be a weird thing to contemplate, the attitude of your awareness. So you may note that you are aware of the breath of my voice, something going on around you, but what is the attitude infused into that awareness? Is it a grumpy attitude? Is it a grateful attitude? Is it one that is bored or skeptical? So not ice how there can be an awareness, but often there is an additional layer of experience infused into that awareness. Now once you're in touch with that attitude, practice trying a different one.
So if there's an attitude of boredom, practice trying an attitude of curiosity, If there's an attitude of skepticism, practice, one of openness. And this is purely for you to see how you can choose how you'll show up. And so pick an attitude. And over the next couple of minutes, practice viewing the breath or any aspect of your experience with that attitude. Try it out.
And as always, please have some fun with this. It's a playground and we're learning how to use our mind in a different way. Talk to you in a few moments. So as we come to the end of our meditation, let's take one more deep breath together. In through the nose.
And slowly ou through the mouth. Starting to reorient yourself back into the space. And eventually letting the eyes open. Good job today. Remember, we can't always influence what arises in our experience.
That's just called life. And it happens, most of the time, the way it's going to happen. But what we can influence is how we relate to those experiences. And shifting our relationship to an experience gives us a sense of having more influence over our life, which subsequently leads to a deeper capacity for hope. So try this out today.
Thank you for your practice. Until next time, take care.
Meditation
4.6The Brain's "Hope Circuit"
In this meditation, we do a reflection that will help us develop more hopefulness, and ultimately reduce anxiety and depression.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting, standing or lying down. As always, if it feels okay for you, you can close your eyes. And we'll start by taking one deep breath. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. And as the body settles in, you can let your breath settle into its natural rhythm.
In today's meditation, we're going to practice seeing how we may not be able to influence what arises in our experience, but we can influence how we relate to that experience. And that change in relationship changes everything. So start by noticing what the attitude of your awareness is right now, which might be a weird thing to contemplate, the attitude of your awareness. So you may note that you are aware of the breath of my voice, something going on around you, but what is the attitude infused into that awareness? Is it a grumpy attitude? Is it a grateful attitude? Is it one that is bored or skeptical? So not ice how there can be an awareness, but often there is an additional layer of experience infused into that awareness. Now once you're in touch with that attitude, practice trying a different one.
So if there's an attitude of boredom, practice trying an attitude of curiosity, If there's an attitude of skepticism, practice, one of openness. And this is purely for you to see how you can choose how you'll show up. And so pick an attitude. And over the next couple of minutes, practice viewing the breath or any aspect of your experience with that attitude. Try it out.
And as always, please have some fun with this. It's a playground and we're learning how to use our mind in a different way. Talk to you in a few moments. So as we come to the end of our meditation, let's take one more deep breath together. In through the nose.
And slowly ou through the mouth. Starting to reorient yourself back into the space. And eventually letting the eyes open. Good job today. Remember, we can't always influence what arises in our experience.
That's just called life. And it happens, most of the time, the way it's going to happen. But what we can influence is how we relate to those experiences. And shifting our relationship to an experience gives us a sense of having more influence over our life, which subsequently leads to a deeper capacity for hope. So try this out today.
Thank you for your practice. Until next time, take care.
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.
- 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
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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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