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How to Meditate: Meditation 101 for Beginners
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Transforming Fear and Anxiety
In this meditation, we'll learn to alchemize fear and anxiety into a more useful, productive, and exciting experience.
Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together as a way to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to soften. Let the shoulders be at ease. And the belly and hands. Just do a quick scan of your body and notice arethere any areas that are also holding tension.
Maybe the feet or muscles in the face. You can invite all of that to relax. The body doesn't need to be on right now. Letting the muscles relax around the skeleton. As we start to settle in, the breath can fall into its natural rhythm.
And let's just take a few moments to anchor our attention at the breath. As the mind wanders, gently bringing it back, this moment, this breath. The theme of this meditation is working with fear and anxiety. Specifically, learning how to meet it in such a way that we can be empowered through it. So notice if there is a sense of stress, anxiety, fear right now.
And if there's not, you can take a moment to imagine what that might feel like or even a scenario that would create a little bit of that fear and anxiety. You don't need to make it too strong, but just to get a sense of familiarity with it. Notice how our usual way of working with that is to turn it away or even view it as a negative. But instead let's change the narrative around this fear and anxiety. And as we sense it in the body, let's just say, Oh, this is my body trying to take care of me.
This is my body trying to empower me to meet the moment. This is my body trying to help me be more effective. Or, we just reframe the sensation as excitement. This is me getting ready for something. This is excitement moving through my body.
Just see what it's like to place that narrative on the experience. As we come to the end of the meditation. Let's take one more deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can open your eyes again. Great job. So see if you can start to reframe the fear, anxiety, and stress as it arises throughout the day. The new narrative around it creates a new experience. Thank you for your practice.
And until we talk again, take care.
Meditation
4.4Transforming Fear and Anxiety
In this meditation, we'll learn to alchemize fear and anxiety into a more useful, productive, and exciting experience.
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, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together as a way to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to soften. Let the shoulders be at ease. And the belly and hands. Just do a quick scan of your body and notice arethere any areas that are also holding tension.
Maybe the feet or muscles in the face. You can invite all of that to relax. The body doesn't need to be on right now. Letting the muscles relax around the skeleton. As we start to settle in, the breath can fall into its natural rhythm.
And let's just take a few moments to anchor our attention at the breath. As the mind wanders, gently bringing it back, this moment, this breath. The theme of this meditation is working with fear and anxiety. Specifically, learning how to meet it in such a way that we can be empowered through it. So notice if there is a sense of stress, anxiety, fear right now.
And if there's not, you can take a moment to imagine what that might feel like or even a scenario that would create a little bit of that fear and anxiety. You don't need to make it too strong, but just to get a sense of familiarity with it. Notice how our usual way of working with that is to turn it away or even view it as a negative. But instead let's change the narrative around this fear and anxiety. And as we sense it in the body, let's just say, Oh, this is my body trying to take care of me.
This is my body trying to empower me to meet the moment. This is my body trying to help me be more effective. Or, we just reframe the sensation as excitement. This is me getting ready for something. This is excitement moving through my body.
Just see what it's like to place that narrative on the experience. As we come to the end of the meditation. Let's take one more deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can open your eyes again. Great job. So see if you can start to reframe the fear, anxiety, and stress as it arises throughout the day. The new narrative around it creates a new experience. Thank you for your practice.
And until we talk again, take care.
Meditation
4.4Duration
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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
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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