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How to Meditate: Meditation 101 for Beginners
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Yogic Breath and Mindfulness
Centre your focus and calm your mind through yogic breathing, then enjoy a simple breath meditation.
If you haven't already, settling into your meditation posture. And allowing your eyes to gently close. And bringing all of your attention to the breath. And we're going to do a simple breathing practice called the full yogic breath. So starting by taking some deeper breaths into the belly.
So breathing in and gently expanding the belly on the inhale. And breathing out, belly button draws back a little towards the spine at the end of the out-breath. Again, breathing in, belly expands. And breathing out, belly draws back towards the spine. A few more rounds like that.
So breathing down in the belly. The chest shouldn't be moving too much here. Most of the movement's in the belly. Belly expanding and contracting with each breath. And there should be no sense of strain in this practice.
So if you're gasping for air or feeling any sense of strain, just making the practice a little more subtle, a little more gentle. And on the next inhale, again, breathinginto the belly, expanding the belly. But this time, after the belly expands, allow the breath to come up into the chest. So the chest also expands as if you could draw that breath up into the chest and almost up into the collarbones. That's it.
And now as you exhale, let the chest deflate first. And then the belly. This is the full yogic breath. Again, breathing into the belly. Belly expands.
And then breathing up into the chest. Chest expands. And breathing out, chest contracts first. And then the belly, navel drawing back towards the spine. That's it.
So just continuing on like that with the full yogic breath. Breathing into the belly and then the chest. Breathing out, chest deflates and then the belly. And if any of this is just feeling too tricky or unnatural, you can feel free to let it go and just practice following the natural breath. In the full yogic breath, really the breath is moving through the body like a wave.
A wave that's starts in thebelly, goes up into the chest. And then the wave subsides in the chest first, and then the belly. Awareness surfs the waves of breath as they move through the body. Just a few more rounds. And at the end of the next exhale, letting go of the yogic breath.
Not trying to control the breath now in any way. Just let the body breathe in its own way. That's it. And as the practice now comes towards the end, just notice how your mind and body are feeling after taking this time out for meditation. And beginning to wriggle the fingers and toes.
And blinking open the eyes. Wishing you a great day. Thank you for your practice.
Meditation
4.5Yogic Breath and Mindfulness
Centre your focus and calm your mind through yogic breathing, then enjoy a simple breath meditation.
Duration
Your default time is based on your progress and is changed automatically as you practice.
If you haven't already, settling into your meditation posture. And allowing your eyes to gently close. And bringing all of your attention to the breath. And we're going to do a simple breathing practice called the full yogic breath. So starting by taking some deeper breaths into the belly.
So breathing in and gently expanding the belly on the inhale. And breathing out, belly button draws back a little towards the spine at the end of the out-breath. Again, breathing in, belly expands. And breathing out, belly draws back towards the spine. A few more rounds like that.
So breathing down in the belly. The chest shouldn't be moving too much here. Most of the movement's in the belly. Belly expanding and contracting with each breath. And there should be no sense of strain in this practice.
So if you're gasping for air or feeling any sense of strain, just making the practice a little more subtle, a little more gentle. And on the next inhale, again, breathinginto the belly, expanding the belly. But this time, after the belly expands, allow the breath to come up into the chest. So the chest also expands as if you could draw that breath up into the chest and almost up into the collarbones. That's it.
And now as you exhale, let the chest deflate first. And then the belly. This is the full yogic breath. Again, breathing into the belly. Belly expands.
And then breathing up into the chest. Chest expands. And breathing out, chest contracts first. And then the belly, navel drawing back towards the spine. That's it.
So just continuing on like that with the full yogic breath. Breathing into the belly and then the chest. Breathing out, chest deflates and then the belly. And if any of this is just feeling too tricky or unnatural, you can feel free to let it go and just practice following the natural breath. In the full yogic breath, really the breath is moving through the body like a wave.
A wave that's starts in thebelly, goes up into the chest. And then the wave subsides in the chest first, and then the belly. Awareness surfs the waves of breath as they move through the body. Just a few more rounds. And at the end of the next exhale, letting go of the yogic breath.
Not trying to control the breath now in any way. Just let the body breathe in its own way. That's it. And as the practice now comes towards the end, just notice how your mind and body are feeling after taking this time out for meditation. And beginning to wriggle the fingers and toes.
And blinking open the eyes. Wishing you a great day. Thank you for your practice.
Meditation
4.5Duration
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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
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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