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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
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In this meditation, we will practice loosening our mental and emotional grip around the past, and embracing this moment with excitement and ease.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing up, whatever feels good for your body. If it's okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting your jaw to relax and soften. The teeth don't need to be clenched. Allow the shoulders to be at ease. As well as the hands and the belly.
As the body relaxes, your breath can come back to its natural rhythm. You don't need to force it or breathe in a way that you think is appropriate for meditation. It's whatever feels good for you. And we'll take a few moments to settle our attention on the breath, making that our object of awareness. You can place one hand on your belly if it helps you feel the breath more vividly.
And as the mind wanders, we just notice it and bring the attention right back to the breath over and over. I'll give you some time to practice. In this meditation, we're exploring the idea of letting go and how to cultivate a mind that can let go. And although this can feel like a big endeavor or something difficult to accomplish, we're actually doing it in every moment of meditation. So each time you notice the mind wander into a thought, you practice letting it go and coming back to the breath.
It wanders off again, and holds on tight to a thought pattern or an idea, and we just practice letting go and back to the breath. That is letting go on the most micro level and helps us cultivate a mind that can let go in bigger ways. So let's continue to practice that. And each time, view returning from the thoughts as a practice of letting go. Attachment to things also shows up as tension in the body.
Chances are, if we're gripping at something or really wants something to remain as it is, we'll feel tension. You can start to work on this by focusing on the breath with total ease. And when the mind wanders and gets caught up in thoughts, as you bring it back and let go, also practice completely relaxing the body. And each time you do notice that you can let go and you're still okay. Try it out.
Just this breath, letting go of everything else. Any agenda, anything you want to maintain, relationship you're holding on to, let it go and right back here. Relax the body. Relax the mind. Let's take one more deep breath together.
In through the nose. And out through the mouth. Great job. See if you can bring this with you into today. When you notice yourself gripping, tightening, relax the mind, relax the body.
And let yourself see that you can let go and still be okay. Thank you for your practice. Have a great day. Take care.
How to Let Go
In this meditation, we will practice loosening our mental and emotional grip around the past, and embracing this moment with excitement and ease.
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 down, lying down or standing up, whatever feels good for your body. If it's okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting your jaw to relax and soften. The teeth don't need to be clenched. Allow the shoulders to be at ease. As well as the hands and the belly.
As the body relaxes, your breath can come back to its natural rhythm. You don't need to force it or breathe in a way that you think is appropriate for meditation. It's whatever feels good for you. And we'll take a few moments to settle our attention on the breath, making that our object of awareness. You can place one hand on your belly if it helps you feel the breath more vividly.
And as the mind wanders, we just notice it and bring the attention right back to the breath over and over. I'll give you some time to practice. In this meditation, we're exploring the idea of letting go and how to cultivate a mind that can let go. And although this can feel like a big endeavor or something difficult to accomplish, we're actually doing it in every moment of meditation. So each time you notice the mind wander into a thought, you practice letting it go and coming back to the breath.
It wanders off again, and holds on tight to a thought pattern or an idea, and we just practice letting go and back to the breath. That is letting go on the most micro level and helps us cultivate a mind that can let go in bigger ways. So let's continue to practice that. And each time, view returning from the thoughts as a practice of letting go. Attachment to things also shows up as tension in the body.
Chances are, if we're gripping at something or really wants something to remain as it is, we'll feel tension. You can start to work on this by focusing on the breath with total ease. And when the mind wanders and gets caught up in thoughts, as you bring it back and let go, also practice completely relaxing the body. And each time you do notice that you can let go and you're still okay. Try it out.
Just this breath, letting go of everything else. Any agenda, anything you want to maintain, relationship you're holding on to, let it go and right back here. Relax the body. Relax the mind. Let's take one more deep breath together.
In through the nose. And out through the mouth. Great job. See if you can bring this with you into today. When you notice yourself gripping, tightening, relax the mind, relax the body.
And let yourself see that you can let go and still be okay. Thank you for your practice. Have a great day. Take care.
Duration
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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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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
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.
- 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.
-
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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