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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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You’re Welcome Here, Too
In this meditation, we will make space for the parts of our experience that we might typically shun or resent, allowing us to move toward wholeness and peace.
Let's start by finding a comfortable posture. This could be sitting, standing, or lying down. If it feels comfortable to do so, you can close your eyes. And let's take one deep breath together to settle in. In through the nose.
Out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.
And let's just take a few moments to settle our attention in the present moment, collecting your focus at the breath. As the mind wanders off, gently inviting back into this moment. Feeling this breath a little more fully, deeply. In this meditation, we're going to practice using the phrase, your welcome here too, as a way to make space for more dimensions of our experience. And so we're going to zoom out from the breath and just rest in presence and anything that you notice in your experience.
Thoughts moving through the mind, emotions, sounds, something that might feel difficult. As soon as you notice that experience, you can say in your own mind, you're welcome here too. We're letting go of fighting our experience and instead, saying the mind can hold all of it. You are welcome here too. Try this out for a bit.
And once you acknowledge and experience saying, you're welcome here too, doesn't mean that you have to dwell on it or only focus on that. You can zoom back out. Resting in presence. And if something else arises that catches your attention, you just say to that experience, you're welcome here too. And you might say this over and over, receiving and welcoming, whatever arises.
As we come to the end of our meditation, let's take one more deep breath together. In through the nose. Out through the mouth. And when you're ready, you can invite your eyes to open again and reorient yourself back to the space around you. Great job today.
As you go about your day and you notice yourself fighting certain experiences that you're having, see if you can use this phrase, your welcome here too, as a way to meet the moment with presence and openness. Thank you for your practice and take care.
Meditation
4.6You’re Welcome Here, Too
In this meditation, we will make space for the parts of our experience that we might typically shun or resent, allowing us to move toward wholeness and peace.
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, standing, or lying down. If it feels comfortable to do so, you can close your eyes. And let's take one deep breath together to settle in. In through the nose.
Out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.
And let's just take a few moments to settle our attention in the present moment, collecting your focus at the breath. As the mind wanders off, gently inviting back into this moment. Feeling this breath a little more fully, deeply. In this meditation, we're going to practice using the phrase, your welcome here too, as a way to make space for more dimensions of our experience. And so we're going to zoom out from the breath and just rest in presence and anything that you notice in your experience.
Thoughts moving through the mind, emotions, sounds, something that might feel difficult. As soon as you notice that experience, you can say in your own mind, you're welcome here too. We're letting go of fighting our experience and instead, saying the mind can hold all of it. You are welcome here too. Try this out for a bit.
And once you acknowledge and experience saying, you're welcome here too, doesn't mean that you have to dwell on it or only focus on that. You can zoom back out. Resting in presence. And if something else arises that catches your attention, you just say to that experience, you're welcome here too. And you might say this over and over, receiving and welcoming, whatever arises.
As we come to the end of our meditation, let's take one more deep breath together. In through the nose. Out through the mouth. And when you're ready, you can invite your eyes to open again and reorient yourself back to the space around you. Great job today.
As you go about your day and you notice yourself fighting certain experiences that you're having, see if you can use this phrase, your welcome here too, as a way to meet the moment with presence and openness. Thank you for your practice and take care.
Meditation
4.6Duration
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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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