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How to Meditate: Meditation 101 for Beginners
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Anxiety SOS
Feeling anxious, overwhelmed or stressed out? Use this SOS meditation to soothe your nervous system, and to calm and steady your mind.
Hi, I'm Melli. So chances are, if you're playing this session that something has you feeling a bit stressed or anxious, or maybe the body and mind are really feeling tense and wound up. So this meditation is going to support you in finding your center again and help you ground in a gentle, steady, and soothing awareness. So just take a few moments here to make sure that you're sitting comfortably or maybe even laying down comfortably. Even if the mind is really busy or the body's really tense right now, just making some time to get cozy here.
And if it feels okay for you, just allowing the eyes to gently close. And beginning now to take some deep, slow, full breaths into the belly. So as you breathe in, see if you can allow the belly to swell a little like a balloon. And as you breathe out, can you allow the belly to subside, just relaxing all of the muscles of the diaphragm and the belly. And again, a long steady, smooth breath in, expanding the belly.
And a long, steady, smooth breath out. And just continuing on like that now. A deep belly breathing. And you might like to place your hands on the belly and just feel the belly rising and falling. Allowing the movement of the breathing to soothe you and settle you.
And if there's any sense of strain in this breathing practice, any sense of gasping for air, then just back off the breathing, a little, making it more subtle, more gentle. And if the mind begins to wander off to your plans, to your problems, to your worries, just bring the attention gently back to feeling the flow of your breathing in your body in this moment. And as you continue breathing into the belly like this, softening and relaxing a little more with each and every exhale. Surrendering the weight of your body into gravity and allowing your attention to settle more and more fully into the here and now. And now just letting go of any control of the breath.
Letting the body settle back into its own natural rhythm of breathing. Just taking a moment here to feel the sensations of the breath moving, gently rocking the body, cradling the body with its gentle flowing rhythm. And as the practice finishes now, just taking one more deep breath in. And letting it go as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
And as you prepare to go about the rest of your day now, just making an intention to take this more calm and centered energy with you into the rest of your day. And wishing you a wonderful day..
Meditation
4.4Anxiety SOS
Feeling anxious, overwhelmed or stressed out? Use this SOS meditation to soothe your nervous system, and to calm and steady your mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, I'm Melli. So chances are, if you're playing this session that something has you feeling a bit stressed or anxious, or maybe the body and mind are really feeling tense and wound up. So this meditation is going to support you in finding your center again and help you ground in a gentle, steady, and soothing awareness. So just take a few moments here to make sure that you're sitting comfortably or maybe even laying down comfortably. Even if the mind is really busy or the body's really tense right now, just making some time to get cozy here.
And if it feels okay for you, just allowing the eyes to gently close. And beginning now to take some deep, slow, full breaths into the belly. So as you breathe in, see if you can allow the belly to swell a little like a balloon. And as you breathe out, can you allow the belly to subside, just relaxing all of the muscles of the diaphragm and the belly. And again, a long steady, smooth breath in, expanding the belly.
And a long, steady, smooth breath out. And just continuing on like that now. A deep belly breathing. And you might like to place your hands on the belly and just feel the belly rising and falling. Allowing the movement of the breathing to soothe you and settle you.
And if there's any sense of strain in this breathing practice, any sense of gasping for air, then just back off the breathing, a little, making it more subtle, more gentle. And if the mind begins to wander off to your plans, to your problems, to your worries, just bring the attention gently back to feeling the flow of your breathing in your body in this moment. And as you continue breathing into the belly like this, softening and relaxing a little more with each and every exhale. Surrendering the weight of your body into gravity and allowing your attention to settle more and more fully into the here and now. And now just letting go of any control of the breath.
Letting the body settle back into its own natural rhythm of breathing. Just taking a moment here to feel the sensations of the breath moving, gently rocking the body, cradling the body with its gentle flowing rhythm. And as the practice finishes now, just taking one more deep breath in. And letting it go as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
And as you prepare to go about the rest of your day now, just making an intention to take this more calm and centered energy with you into the rest of your day. And wishing you a wonderful day..
Meditation
4.4Duration
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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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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.
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I love how the app gives me pointers to new things to explore.
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So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
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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.
-
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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