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How to Meditate: Meditation 101 for Beginners
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Why We Self-Sabotage
In this meditation, we'll explore (and practice letting go of) the subtle patterns of conditioning that cause us to self-sabotage our success and happiness.
Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together as a way to further settle in. Breathing in through the nose.
And out through the mouth. You can invite the jaw to relax. As well as any muscles in the face that may be tense. Let your shoulders be at ease. As well as your hands and belly.
In this moment, there's no place else you need to be, nothing you need to fix. See if you can give yourself the permission to actually be here. Letting the breath settle into its natural rhythm. And we'll take a few moments to center our attention on our breathing. As the mind wanders, future, past, ideas, whatever, doesn't matter, we just observe it and gently redirect back to this breath and this moment.
In this meditation, we're working with our tendency to self-sabotage. Since a lot of this often happens out of cycles of self-hatred and not feeling comfortable in our own skin or feeling like we need to fill a void in some way, cultivating a more compassionate relationship with yourself can actually be quite powerful and liberating for some of the negative patterns we get sucked into over and over. So we're going to practice a loving kindness meditation. I invite you to place one hand on your heart, maybe the right hand, and then the left hand on your belly. If you feel some resistance to doing this, all the more reason to do it, especially if it feels uncomfortable.
That's often when we need it the most. And we'll just take a deep breath into our hands. Breathing in. And breathing out. Feeling the lungs breathing with our hand on the belly and our heart beating with our hand on our heart.
And in your own mind, you can repeat these phrases after me. The first one is, may I be happy. So just say that in your own mind. May I be happy. And then, may I be safe.
May I be healthy. And may I find what I most need in this life. May I be happy. May I be safe. May I be healthy.
May I find what I most need in this life. Let's do one more round, really feeling the words. May I be happy. May I be safe. May I be healthy.
And may I find what I most need in this life. Take one more deep breath, taking it all in. And when you're ready, you can open your eyes again. Great job. The more we practice loving kindness, the more we're becoming our own best friends it's a journey, but I can't think of any journey that's more worthwhile.
Thank you for your practice. And until we talk again, take care.
Meditation
4.7Why We Self-Sabotage
In this meditation, we'll explore (and practice letting go of) the subtle patterns of conditioning that cause us to self-sabotage our success and happiness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together as a way to further settle in. Breathing in through the nose.
And out through the mouth. You can invite the jaw to relax. As well as any muscles in the face that may be tense. Let your shoulders be at ease. As well as your hands and belly.
In this moment, there's no place else you need to be, nothing you need to fix. See if you can give yourself the permission to actually be here. Letting the breath settle into its natural rhythm. And we'll take a few moments to center our attention on our breathing. As the mind wanders, future, past, ideas, whatever, doesn't matter, we just observe it and gently redirect back to this breath and this moment.
In this meditation, we're working with our tendency to self-sabotage. Since a lot of this often happens out of cycles of self-hatred and not feeling comfortable in our own skin or feeling like we need to fill a void in some way, cultivating a more compassionate relationship with yourself can actually be quite powerful and liberating for some of the negative patterns we get sucked into over and over. So we're going to practice a loving kindness meditation. I invite you to place one hand on your heart, maybe the right hand, and then the left hand on your belly. If you feel some resistance to doing this, all the more reason to do it, especially if it feels uncomfortable.
That's often when we need it the most. And we'll just take a deep breath into our hands. Breathing in. And breathing out. Feeling the lungs breathing with our hand on the belly and our heart beating with our hand on our heart.
And in your own mind, you can repeat these phrases after me. The first one is, may I be happy. So just say that in your own mind. May I be happy. And then, may I be safe.
May I be healthy. And may I find what I most need in this life. May I be happy. May I be safe. May I be healthy.
May I find what I most need in this life. Let's do one more round, really feeling the words. May I be happy. May I be safe. May I be healthy.
And may I find what I most need in this life. Take one more deep breath, taking it all in. And when you're ready, you can open your eyes again. Great job. The more we practice loving kindness, the more we're becoming our own best friends it's a journey, but I can't think of any journey that's more worthwhile.
Thank you for your practice. And until we talk again, take care.
Meditation
4.7Duration
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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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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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