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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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Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
So just taking a moment to really settle into this position that you've chosen for meditation. And when you're ready, letting the eyes gently close. And as a support to really settling in here a little bit more fully, just taking three deep, slow, full breaths. So breathing in and feeling the lungs expand on the inhale. And breathing out, feeling all the muscles of the lungs and the chest relax and gently contract back.
So just taking two more breaths like that now. And with each exhale, can you get a sense of allowing any tension or tightness in the body to soften, even if it's just a little bit. So a softness in the jaw. And the shoulders. In the belly.
And the whole body. And on the next exhale, once you let that breath go, just relaxing any control of the breath. Let the body breathe in its own rhythm. Just continuing to stay in touch with the feeling of the breath. Just being attentive to the movement and sensation of breathing.
Just continuing to follow the breath now. Following the breathing in. And the breathing out. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, really tuning into what caught your attention. Was it as sound? A thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally note it.
So if there's sadness, you might note, ah, sadness. If there's anxiety, you might mentally note, oh, anxiety. Or if you prefer to keep it simpler,you can just note, ah, feeling. If you get lost in thoughts, just mentally noting, thinking. And after you've noted, just letting go of what distracted you and returning your attention to the feeling and the flow of the breath.
So you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice finishes, taking another deep breath in. And as you let it go, just beginning to wriggle fingers and toes. And when you're ready, opening the eyes. So throughout the rest of the day, you can take this practice of mental noting with you.
Remember if you're aware of anxious, thoughts arising, you can name it to tame it. And the more you note your thoughts and emotions, the less they can hook you and draw you into reactivity. And with continued practice, mental noting can become like second nature and act as an anchor to your calm center and a steady awareness. The more you keep at it, the more your anxiety can begin to dissolve.
Name It to Tame It
Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment to really settle into this position that you've chosen for meditation. And when you're ready, letting the eyes gently close. And as a support to really settling in here a little bit more fully, just taking three deep, slow, full breaths. So breathing in and feeling the lungs expand on the inhale. And breathing out, feeling all the muscles of the lungs and the chest relax and gently contract back.
So just taking two more breaths like that now. And with each exhale, can you get a sense of allowing any tension or tightness in the body to soften, even if it's just a little bit. So a softness in the jaw. And the shoulders. In the belly.
And the whole body. And on the next exhale, once you let that breath go, just relaxing any control of the breath. Let the body breathe in its own rhythm. Just continuing to stay in touch with the feeling of the breath. Just being attentive to the movement and sensation of breathing.
Just continuing to follow the breath now. Following the breathing in. And the breathing out. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, really tuning into what caught your attention. Was it as sound? A thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally note it.
So if there's sadness, you might note, ah, sadness. If there's anxiety, you might mentally note, oh, anxiety. Or if you prefer to keep it simpler,you can just note, ah, feeling. If you get lost in thoughts, just mentally noting, thinking. And after you've noted, just letting go of what distracted you and returning your attention to the feeling and the flow of the breath.
So you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice finishes, taking another deep breath in. And as you let it go, just beginning to wriggle fingers and toes. And when you're ready, opening the eyes. So throughout the rest of the day, you can take this practice of mental noting with you.
Remember if you're aware of anxious, thoughts arising, you can name it to tame it. And the more you note your thoughts and emotions, the less they can hook you and draw you into reactivity. And with continued practice, mental noting can become like second nature and act as an anchor to your calm center and a steady awareness. The more you keep at it, the more your anxiety can begin to dissolve.
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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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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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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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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