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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Two Feet One Breath
In this meditation, we'll do a body scan meditation, relaxing bodily tension and grounding ourselves in deep presence.
So let's start by finding a comfortable posture. This could be sitting, lying down or standing, whatever feels good for your body today. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. And the hands and belly can soften. As the body settles into this moment, relaxes into this moment, the mind can start to settle as well.
And the breath can fall into its natural rhythm. No need to force it or breathe deeply. You can even place one hand on your belly if it helps you connect to the breath more intimately. In then this meditation, well be doing a body scan as a way to connect to the body more deeply, manage discomfort, amplify feeling of feeling good and also be more grounded in our lives. So let's start by bringing our awareness to our head.
Feeling a hair on the scalp. The forehead, the eyes, cheeks, the mouth. The jaw and ears. Sliding your awareness down and into the neck. The throat, which can be a more vulnerable part of the body.
Coming to the shoulders, the arms and the hands. Noticing any sensations in the hands. Especially the fingertips, very sensitive part of the body. Coming around to the torso. Feeling that front, the chest and the belly.
And then the back. If there's any discomfort, we're just meeting it with compassion and relaxing the muscles around it. Sliding down through the pelvis. The thighs. Feeling the quadriceps and the hamstrings.
Moving through the knees. The calves and shins. And then lastly, the feet. Just feeling maybe where the feet touched the ground. And then take one deep breath through the entire body.
Almost feeling as though the air is coming in through the nose and mouth, and then going all the way down to the feet, the arms. So breathing in. Filling up this body. And then breathing out, letting go of any lingering tension And you already can start to reorient yourself back into this space. And invite the eyes to open.
That's a great job. Hopefully you're in touch with your body a little more now. And try to take this with you as you go about your day. Feeling your feet on the ground if you're stressed, noticing when you're holding tension in the shoulders. The body is one of the quickest ways that we can settle ourselves when we learn how to be in touch with it and offer it at what it needs.
So thank you for your practice. And until we talk again, take care.
Meditation
4.6Two Feet One Breath
In this meditation, we'll do a body scan meditation, relaxing bodily tension and grounding ourselves in deep presence.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So let's start by finding a comfortable posture. This could be sitting, lying down or standing, whatever feels good for your body today. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. And the hands and belly can soften. As the body settles into this moment, relaxes into this moment, the mind can start to settle as well.
And the breath can fall into its natural rhythm. No need to force it or breathe deeply. You can even place one hand on your belly if it helps you connect to the breath more intimately. In then this meditation, well be doing a body scan as a way to connect to the body more deeply, manage discomfort, amplify feeling of feeling good and also be more grounded in our lives. So let's start by bringing our awareness to our head.
Feeling a hair on the scalp. The forehead, the eyes, cheeks, the mouth. The jaw and ears. Sliding your awareness down and into the neck. The throat, which can be a more vulnerable part of the body.
Coming to the shoulders, the arms and the hands. Noticing any sensations in the hands. Especially the fingertips, very sensitive part of the body. Coming around to the torso. Feeling that front, the chest and the belly.
And then the back. If there's any discomfort, we're just meeting it with compassion and relaxing the muscles around it. Sliding down through the pelvis. The thighs. Feeling the quadriceps and the hamstrings.
Moving through the knees. The calves and shins. And then lastly, the feet. Just feeling maybe where the feet touched the ground. And then take one deep breath through the entire body.
Almost feeling as though the air is coming in through the nose and mouth, and then going all the way down to the feet, the arms. So breathing in. Filling up this body. And then breathing out, letting go of any lingering tension And you already can start to reorient yourself back into this space. And invite the eyes to open.
That's a great job. Hopefully you're in touch with your body a little more now. And try to take this with you as you go about your day. Feeling your feet on the ground if you're stressed, noticing when you're holding tension in the shoulders. The body is one of the quickest ways that we can settle ourselves when we learn how to be in touch with it and offer it at what it needs.
So thank you for your practice. And until we talk again, 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.
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- 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.
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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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