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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
It’s not widely known, but the human brain is naturally pessimistic. Its default inclination is to be problem and pain-focused.
This doesn’t sound like the formula for a joyful life though, so why would our brains do this?
It’s because we have a built-in negativity bias. In a very literal sense, our brains prefer negativity over positivity.
The negativity bias developed as a survival mechanism millions of years ago, but it’s still an active component of the human brain to this day.
In the best of times, your brain is conditioned to look for the downside in every situation. During times of struggle and uncertainty, this negativity-first tendency gets dialed up even further. Instead of being solution-oriented and optimistic, your brain will likely nudge you to fixate on worst-case scenarios and dangers of every kind.
In this meditation, we'll practice rewiring the brain to savor and appreciate more of the "good" moments in our life, and not endlessly ruminate on the "bad "moments.
The brain is wired for negativity. Positivity has to be taught.
Sure, you’ve probably heard this before. Sounds like Positive Psychology 101, doesn’t it?
And it is, but this is one of the basics that bears repeating because the truth is that we aren’t so great at it. Especially when our personal, professional, social, and political lives are inflamed, one of the first things we forget is the necessity of identifying and articulating joy.
Life’s pain, confusion, overwhelm must be acknowledged, but if we don’t balance that with some positive emotions or pleasure, we’re going to get burnt out quickly.
Positive emotions like joy, gratitude, appreciation, or delight aren’t a destination we’ll arrive at after we’ve gone through all the possible difficulties of being human.
Positive emotions are the lifeline that keeps us afloat so we can courageously face our hardships.
So join us right now in a small (but mighty!) activity. There are two steps.
Filter this moment through the lens of “What could I appreciate right now?”
Even if it’s simply the fact that you’re breathing or a mundane object in your house that makes life convenient, like toilet paper!
Thinking positive thoughts is itself a wonderful way to balance negative emotions, but when we speak positivity out loud or write it down, it gets doubly reinforced.
Write these thoughts down in a journal. Put a sticky note on your fridge with one thing you appreciate every day. Or share your gratitude by texting it to a loved one.
Thinking positive thoughts is immediately soothing for the nervous system, and then activates the brain to consider even more positive thoughts and emotions - it’s like a happiness waterfall.
Researcher Dr. Barbara Fredrickson has found that when we actively cultivate positive thoughts, we become more creative and more loving. We feel inspired, peaceful, and see more possibilities than we could before. So deliberately prompting your brain to think positive thoughts isn’t just a feel-good exercise - it also delivers a very practical set of benefits.
If you didn’t do the two simple steps above, go back and try them now. Sometimes the simplest mindfulness tools can be some of the most powerful.
This is how we retrain the mind to see that there’s still good in your life, no matter what is happening around you. Keep practicing.
Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day.
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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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- 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
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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You get a lot of useful tips for handling stress and anxiety in 'real life'.
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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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