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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Unwinding and Letting Go Into the Now
A meditation to help you gradually unwind the body and mind.
If you haven't already, just take some time here to settle into a meditation posture of your choice. Allowing the eyes to close. And when you're ready, taking a deep, slow breath in. And out. And no matter how the mind feels right now, it might be busy or tense, there's no need to try to fix or change it at all.
So just letting the mind be as it is. And we're going to focus attention on the feeling of the body in contact with the surface beneath you. What sensations can you feel right now at the contact points where your body is touching the surface beneath? It might be tingling, pressure, heaviness, or lightness. Really bringing your full focus into feeling what's here to be felt. Grounding your focus in the present moment and in those sensations.
And now drawing the focus of attention to feeling how the breath is moving through the body. Noticing how the whole body is being gently rocked and cradled by the movement and flow of the breath. Sometimes just noticing that rhythm of the natural breath can bring a soothing and a softness to the mind and the body. And if the mind wanders away from feeling the breath, just notice what thoughts carried you off. And no matter what the thoughts were, no matter how important they claim to be, just letting them go, coming home to that feeling of the breath.
And letting the feeling of the breath be an anchor and a resting place for your attention. Following the breathing in. And following the breathing out. And now as we bring this meditation towards a close, taking a long, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes.
Notice how your mind and your body are feeling after taking this time out for meditation. When you're ready, if you care to, opening the eyes. And as you get ready to connect with the rest of your day now, perhaps making an intention to take this more centered awareness with you. Wishing you a great day. Thank you for your practice.
Meditation
4.5Unwinding and Letting Go Into the Now
A meditation to help you gradually unwind the body and mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
If you haven't already, just take some time here to settle into a meditation posture of your choice. Allowing the eyes to close. And when you're ready, taking a deep, slow breath in. And out. And no matter how the mind feels right now, it might be busy or tense, there's no need to try to fix or change it at all.
So just letting the mind be as it is. And we're going to focus attention on the feeling of the body in contact with the surface beneath you. What sensations can you feel right now at the contact points where your body is touching the surface beneath? It might be tingling, pressure, heaviness, or lightness. Really bringing your full focus into feeling what's here to be felt. Grounding your focus in the present moment and in those sensations.
And now drawing the focus of attention to feeling how the breath is moving through the body. Noticing how the whole body is being gently rocked and cradled by the movement and flow of the breath. Sometimes just noticing that rhythm of the natural breath can bring a soothing and a softness to the mind and the body. And if the mind wanders away from feeling the breath, just notice what thoughts carried you off. And no matter what the thoughts were, no matter how important they claim to be, just letting them go, coming home to that feeling of the breath.
And letting the feeling of the breath be an anchor and a resting place for your attention. Following the breathing in. And following the breathing out. And now as we bring this meditation towards a close, taking a long, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes.
Notice how your mind and your body are feeling after taking this time out for meditation. When you're ready, if you care to, opening the eyes. And as you get ready to connect with the rest of your day now, perhaps making an intention to take this more centered awareness with you. Wishing you a great day. Thank you for your practice.
Meditation
4.5Duration
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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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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
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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