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How to Meditate: Meditation 101 for Beginners
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The Space Between Stimulus and Response
In this meditation, we'll practice resting in stillness, learning to see that in each moment we have a choice for how we can respond.
Let's begin by finding a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to soften and relax. Letting the shoulders be at ease. And inviting the belly and hands to soften. With your next exhale, feel any lingering tension just melting away.
As your breath comes back to its natural rhythm. And we'll spend a few moments collecting our attention at our breathing. As the mind wanders, just gently bringing it back to this breath, this moment, over and over again. In this meditation, we're are practicing, finding that space between stimulus and response. The beautiful thing about meditation though, is that we're training that capacity in every single moment.
We're slowing down enough and stilling ourselves enough that we can see our usual reactivity and practice not reacting in our normal way. I think one of the best ways to practice this is to increase the level of stillness. So for the next couple of minutes, the invitation is going to be, to be completely still, not moving your fingers, not even moving your tongue. And when you feel that urge to move, that urge to react, just practice taking a breath. And relaxing into it.
That's the space between stimulus and response. So I'll give you some time in silence to practice. Just noticing all the impulses to move, to scratch an itch, to adjust your posture ever so slightly. You'll be able to make it through a minute and a half and still be okay on the other side. So really practice relaxing into the discomfort and not immediately reacting to the stimulus.
Before we close, 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 start to move your body again and allow your eyes to open. Great job.
You know this can be tough, even if only for a minute or two, but by training that capacity to be still, you're developing the internal infrastructure to be with difficult experiences without immediately reacting to them. That's the space between stimulus and response. So practice this throughout your day. Thank you for your practice. Until we talk again, take care.
Meditation
4.7The Space Between Stimulus and Response
In this meditation, we'll practice resting in stillness, learning to see that in each moment we have a choice for how we can respond.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's begin by finding a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to soften and relax. Letting the shoulders be at ease. And inviting the belly and hands to soften. With your next exhale, feel any lingering tension just melting away.
As your breath comes back to its natural rhythm. And we'll spend a few moments collecting our attention at our breathing. As the mind wanders, just gently bringing it back to this breath, this moment, over and over again. In this meditation, we're are practicing, finding that space between stimulus and response. The beautiful thing about meditation though, is that we're training that capacity in every single moment.
We're slowing down enough and stilling ourselves enough that we can see our usual reactivity and practice not reacting in our normal way. I think one of the best ways to practice this is to increase the level of stillness. So for the next couple of minutes, the invitation is going to be, to be completely still, not moving your fingers, not even moving your tongue. And when you feel that urge to move, that urge to react, just practice taking a breath. And relaxing into it.
That's the space between stimulus and response. So I'll give you some time in silence to practice. Just noticing all the impulses to move, to scratch an itch, to adjust your posture ever so slightly. You'll be able to make it through a minute and a half and still be okay on the other side. So really practice relaxing into the discomfort and not immediately reacting to the stimulus.
Before we close, 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 start to move your body again and allow your eyes to open. Great job.
You know this can be tough, even if only for a minute or two, but by training that capacity to be still, you're developing the internal infrastructure to be with difficult experiences without immediately reacting to them. That's the space between stimulus and response. So practice this throughout your day. Thank you for your practice. Until we talk again, take care.
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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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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