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How to Meditate: Meditation 101 for Beginners
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What is Meditation?
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Urge Surfing
A meditation to help you 'ride out' urges and therefore overcome unhelpful habits and addictions.
In this meditation, we're going to explore how to practice urge surfing. So just taking a moment to settle in here and closing the eyes when you're ready. And then taking a deep, slow breath in. And a steady breath out. So just inviting you now to think about an urge that you recently experienced.
And as you think about this urge, see if you can notice all the sensations that come up in your physical body, as you think about it. Noticing where you experience urges in your body. You might be feeling sensations in the belly, in the chest, in the face or in the hands. There's no right or wrong place for an urge to be located. What's most important is that you notice where in your body you most notice urges when they show up.
So just tuning in to how it feels for you now. And once you've noticed what part of your body is most connected to the urge, just focusing your attention gently here. Just taking note of the sensations in this body part, and tuning into them with a kindly and curious awareness. What do the sensations actually feel like? Does it feel like pressure, tingling, warmth, or coolness? Notice if and how the sensations change. And being aware of how much space the sensations take up in this place in your body.
So just for a few more moments, continuing to stay with the sensations with curiosity, gentleness, and kindness. And not trying to change anything at all, just feeling and breathing and allowing. And now, beginning to bring this practice to a close by taking a deep breath in. And a steady breath out as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
Well done today. You've learned to surf your urges. So just knowing that whenever you feel an urge, you can always come back to this meditation again. You might even like to favorite it, or you can simply practice accepting your urges and riding them out without fighting them or giving into them. Knowing that urges then simply pass on their own and then you're left free to choose nourishing ways of behaving and living that lead to your genuine fulfillment and well-being.
Wishing you a great day. Thank you for your practice. Take care.
Meditation
4.6Urge Surfing
A meditation to help you 'ride out' urges and therefore overcome unhelpful habits and addictions.
Duration
Your default time is based on your progress and is changed automatically as you practice.
In this meditation, we're going to explore how to practice urge surfing. So just taking a moment to settle in here and closing the eyes when you're ready. And then taking a deep, slow breath in. And a steady breath out. So just inviting you now to think about an urge that you recently experienced.
And as you think about this urge, see if you can notice all the sensations that come up in your physical body, as you think about it. Noticing where you experience urges in your body. You might be feeling sensations in the belly, in the chest, in the face or in the hands. There's no right or wrong place for an urge to be located. What's most important is that you notice where in your body you most notice urges when they show up.
So just tuning in to how it feels for you now. And once you've noticed what part of your body is most connected to the urge, just focusing your attention gently here. Just taking note of the sensations in this body part, and tuning into them with a kindly and curious awareness. What do the sensations actually feel like? Does it feel like pressure, tingling, warmth, or coolness? Notice if and how the sensations change. And being aware of how much space the sensations take up in this place in your body.
So just for a few more moments, continuing to stay with the sensations with curiosity, gentleness, and kindness. And not trying to change anything at all, just feeling and breathing and allowing. And now, beginning to bring this practice to a close by taking a deep breath in. And a steady breath out as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
Well done today. You've learned to surf your urges. So just knowing that whenever you feel an urge, you can always come back to this meditation again. You might even like to favorite it, or you can simply practice accepting your urges and riding them out without fighting them or giving into them. Knowing that urges then simply pass on their own and then you're left free to choose nourishing ways of behaving and living that lead to your genuine fulfillment and well-being.
Wishing you a great day. Thank you for your practice. Take care.
Meditation
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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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- 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.
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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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