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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
One of the facts of life is that every person will face hardship and pain. At some point, we will each experience feelings of loss, inadequacy, and failure. We might feel stretched to our limits or hopeless about all the injustice in the world, or question our ability to help the people we love or even to navigate our own lives.
Another fact of life is that even the most difficult and painful moments don’t last. There is always a path forward; we grow and learn from our mistakes; and in time, things will look and feel different than they do when we’re at our lowest points.
But when we’re hurting, it’s hard to remember that fact. Our brains and bodies perceive feelings of distress as signs of threat, sometimes to our very self-concept, triggering a stress response that overrides our ability to hold a larger perspective.
Instead, we struggle against the discomfort we feel. We shut down, isolate, or lash out. Other times the feelings consume us, and we sink into the quicksand of self-criticism and negative self-talk.
Sometimes we cycle through all of these modes in a self-perpetuating negative habit loop that fuels stress and puts our mental and physical health at risk.
It doesn’t have to be this way. Rather than shutting down or being locked in battle with ourselves when we’re hurting, self-compassion engages our innate emotional intelligence through self-kindness and mindful awareness.
Through her research, educational psychologist Kristen Neff has shown that when we practice self-compassion, the threat-defense response is disrupted. We experience the release of oxytocin and endorphins, which reduce stress and increase feelings of safety.
In this calmer space, we’re able to engage our wiser, more reasonable self, the part of us that can hold a larger perspective, offer comfort, and make rational choices about our next best steps.
And self-compassion is generative. Research suggests that people who cultivate compassion for themselves during difficult times are happier, experience greater life satisfaction, have stronger relationships, enjoy better health, and experience less anxiety and depression. They also exhibit greater resilience to cope with stressful life events.
Practicing self-compassion means treating yourself the way you would treat a friend who is going through a hard time.
When someone you care for is suffering, how do you act? You likely acknowledge that they’re in pain and reach out to them, providing a caring, safe, and non-judgmental space for them. You might put your arm around them or hold their hand, offering kindness and comfort.
You reflect back to them the good things you know about them, and help them gain perspective on their situation. When they’re ready, you might help them develop a plan for moving forward.
Through mindful self-compassion, we offer the same kindness to ourselves. We acknowledge that This is hard. We are gentle with ourselves, providing comfort and safety and countering the self-critical voice. We remind ourselves that hurt and difficulty are just one part of life—a part that everyone experiences—and that these feelings are temporary. We invite a wise and caring presence into the room.
In the Self-Compassion Practice, Neff offers the following three steps:
You can repeat these steps, saying the phrases as many times as you need for them to feel real to you.
If it feels right, you might also ask yourself what you need right now or what action you might take that would feel nourishing and helpful.
Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day.
With Rhonda Magee
Are you wondering how to thrive in a post COVID world? Research is showing that self-compassion is the master key to bouncing back from life's challenges. It helps reduce stress, develop healthy habits and unlock creativity.
Join Rhonda Magee as she shares powerful meditations and on-the-spot techniques to cultivate the emotional grounding for a better world for us all.
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Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
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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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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!
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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.
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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.
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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
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- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
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- 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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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.
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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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