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How to Meditate: Meditation 101 for Beginners
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When Plan A Isn't an Option
In this meditation, we'll explore what to do when you can no longer have what you most want, and why it doesn't have to be the end of the road.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it's 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. Invite the jaw to relax. The shoulders can soften. And allow the belly and the hands to be at ease. Your breath can be at its natural rhythm.
Body relaxing more deeply with every exhale. We're going to practice a meditation called tonglen This involves what might seem counter-intuitive, but moving closer to suffering as a way to transform it. So on the inhale, we breathe in either the suffering that we're experiencing or the pain and suffering of another person or the planet. As it comes into the body, we transform it. We burn it up, shift it.
And then exhale out something good to us or to the person that needs it. This is a great practice to do when we're going through difficulty and we can't change the circumstance. So as you sit here, bringing to mind something in your life that you're going through, or you know someone else's going through. And they're struggling or you're struggling, and there's just a feeling of hopelessness, not knowing what to do. As you take an inhale, feel as though you're bringing that suffering into you, bringing it into the lungs.
And then transforming it into something good, compassion, kindness, ease, peace. And exhaling it out. Breathing in again. And exhaling out. Take a few moments to do this practice.
I'll give you some time in silence. And if it feels too difficult to take on, it's okay, you could just focus on your breath. So as we come to a close, you can bring your attention back to your belly. We'll take one more deep breath together. In through the nose.
And slowly out through the mouth. And when you're ready, you can open your eyes again. Great job. So we got to practice tonglen meditation, practice of breathing in, moving toward pain and suffering as a way to transform it and offer something back out. This can be powerful.
It's something that you can do in times of distress, uncertainty, or just feeling the pain of others or yourself. Thank you for your practice. And until we talk again, take care.
Meditation
4.4When Plan A Isn't an Option
In this meditation, we'll explore what to do when you can no longer have what you most want, and why it doesn't have to be the end of the road.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it's 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. Invite the jaw to relax. The shoulders can soften. And allow the belly and the hands to be at ease. Your breath can be at its natural rhythm.
Body relaxing more deeply with every exhale. We're going to practice a meditation called tonglen This involves what might seem counter-intuitive, but moving closer to suffering as a way to transform it. So on the inhale, we breathe in either the suffering that we're experiencing or the pain and suffering of another person or the planet. As it comes into the body, we transform it. We burn it up, shift it.
And then exhale out something good to us or to the person that needs it. This is a great practice to do when we're going through difficulty and we can't change the circumstance. So as you sit here, bringing to mind something in your life that you're going through, or you know someone else's going through. And they're struggling or you're struggling, and there's just a feeling of hopelessness, not knowing what to do. As you take an inhale, feel as though you're bringing that suffering into you, bringing it into the lungs.
And then transforming it into something good, compassion, kindness, ease, peace. And exhaling it out. Breathing in again. And exhaling out. Take a few moments to do this practice.
I'll give you some time in silence. And if it feels too difficult to take on, it's okay, you could just focus on your breath. So as we come to a close, you can bring your attention back to your belly. We'll take one more deep breath together. In through the nose.
And slowly out through the mouth. And when you're ready, you can open your eyes again. Great job. So we got to practice tonglen meditation, practice of breathing in, moving toward pain and suffering as a way to transform it and offer something back out. This can be powerful.
It's something that you can do in times of distress, uncertainty, or just feeling the pain of others or yourself. Thank you for your practice. And until we talk again, take care.
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
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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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