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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 awakening our compassion for ourselves and for others, transforming suffering into peace and nourishment.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to soften. The teeth don't need to be clenched. Inviting the shoulders to be at ease. As well as the hands and the belly.
As your body starts to settle in, your breath can come back to its natural rhythm. Nowhere else you need to be, nothing else you need to do. In this meditation, we're going to practice tonglen, which will help us develop our compassion and our ability to be present for our own suffering and the suffering of others. If at any point, this practice becomes too uncomfortable, it's okay to open your eyes, reground yourself and come back when you feel ready. We're going to start this practice with some basic breathing.
But with each inhale feel as though you're breathing in whatever you're feeling and accepting it with kindness and then feel like you're exhaling a sense of well-being and spaciousness. Try this out. Just taking in whatever you're feeling right now, accepting it with compassion, kindness, and then exhaling a sense of well-being, calm and ease. Letting this connect you to your heart. And bringing you to a state of calm.
I now invite you to bring to mind a being in your life who is going through something difficult and. As an act of compassion, you were going to feel and visualize yourself breathing in their suffering. You can imagine it as this heavy, hot, polluted air that you're taking in. You're moving closer to it. But when it comes into your body, it softens the armor around your heart, expanding you into love.
And on the exhale you offer out spaciousness, ease, kindness, and love. Imagining it as this cool, light air flowing to this beam. Practice taking some breaths like this. Breathing in suffering, letting it open your heart and breathing out whatever this being needs. Taking one more deep breath like this.
Taking a moment to reconnect with yourself. And when you're ready, you can start to reorient yourself back into this space and invite your eyes to open. You're welcome to stay here however long you'd like, and even continue meditating. Thank you for your practice and I'll talk to you soon. Take care.
Tonglen Meditation
In this meditation, we will practice awakening our compassion for ourselves and for others, transforming suffering into peace and nourishment.
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 okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to soften. The teeth don't need to be clenched. Inviting the shoulders to be at ease. As well as the hands and the belly.
As your body starts to settle in, your breath can come back to its natural rhythm. Nowhere else you need to be, nothing else you need to do. In this meditation, we're going to practice tonglen, which will help us develop our compassion and our ability to be present for our own suffering and the suffering of others. If at any point, this practice becomes too uncomfortable, it's okay to open your eyes, reground yourself and come back when you feel ready. We're going to start this practice with some basic breathing.
But with each inhale feel as though you're breathing in whatever you're feeling and accepting it with kindness and then feel like you're exhaling a sense of well-being and spaciousness. Try this out. Just taking in whatever you're feeling right now, accepting it with compassion, kindness, and then exhaling a sense of well-being, calm and ease. Letting this connect you to your heart. And bringing you to a state of calm.
I now invite you to bring to mind a being in your life who is going through something difficult and. As an act of compassion, you were going to feel and visualize yourself breathing in their suffering. You can imagine it as this heavy, hot, polluted air that you're taking in. You're moving closer to it. But when it comes into your body, it softens the armor around your heart, expanding you into love.
And on the exhale you offer out spaciousness, ease, kindness, and love. Imagining it as this cool, light air flowing to this beam. Practice taking some breaths like this. Breathing in suffering, letting it open your heart and breathing out whatever this being needs. Taking one more deep breath like this.
Taking a moment to reconnect with yourself. And when you're ready, you can start to reorient yourself back into this space and invite your eyes to open. You're welcome to stay here however long you'd like, and even continue meditating. Thank you for your practice and I'll talk to you soon. 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.
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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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