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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Self-Compassion and Loving Kindness

This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.

So starting by just taking a moment to get as comfortable as possible for the meditation only settling in. And when you're ready, allowing the eyes to close. And as a support to settling in here a little more fully, just taking three deep, slow, full breaths now. So breathing in and really filling the lungs with air. And letting the breath go.

And taking two more breaths like that in the same way. And with each exhale, seeing if you can get a sense of allowing any tension or tightness in the body to soften a little, just relaxing the body. And then on the next exhale, just letting go of any control of the breathing. Just let the body take over breathing now. We'll just continue to be attentive to the feeling of the breath in your body.

Just resting the mind on the feeling and the flow of the breath. And now we're just going to introduce a practice traditionally known as loving kindness. So here we'll work with some phrases that you say to yourself mentally as a way of training in self-compassion and kindness. So as we do this practice, make sure to let that inner voice have a warm and friendly tone. So just mentally repeating these phrases after me.

I'll leave a little space after each phrase for you to do so. May I have peace in my heart. May I be free from suffering. May I be healthy. May my life flow with ease.

May I be free from fear. May I be happy. So just noticing any effects of those phrases on the body, on the mind. And if you care to just continuing this practice now on your own. Repeating, either some of the phrases you've heard, or maybe you can repeat phrases that resonate with you, personally.

Whatever words you choose, make them words of love or compassion. So just practicing like that now. And as the practice comes towards a close, just taking a deep breath in. And then letting it go, as you begin to wriggle fingers and toes. And when you're ready, you can open the eyes.

And perhaps now just making any intention to take this attitude of self-compassion and kindness with you into the rest of your day. And wishing you ease and happiness in a day ahead.

Meditation

4.6

Self-Compassion and Loving Kindness

This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So starting by just taking a moment to get as comfortable as possible for the meditation only settling in. And when you're ready, allowing the eyes to close. And as a support to settling in here a little more fully, just taking three deep, slow, full breaths now. So breathing in and really filling the lungs with air. And letting the breath go.

And taking two more breaths like that in the same way. And with each exhale, seeing if you can get a sense of allowing any tension or tightness in the body to soften a little, just relaxing the body. And then on the next exhale, just letting go of any control of the breathing. Just let the body take over breathing now. We'll just continue to be attentive to the feeling of the breath in your body.

Just resting the mind on the feeling and the flow of the breath. And now we're just going to introduce a practice traditionally known as loving kindness. So here we'll work with some phrases that you say to yourself mentally as a way of training in self-compassion and kindness. So as we do this practice, make sure to let that inner voice have a warm and friendly tone. So just mentally repeating these phrases after me.

I'll leave a little space after each phrase for you to do so. May I have peace in my heart. May I be free from suffering. May I be healthy. May my life flow with ease.

May I be free from fear. May I be happy. So just noticing any effects of those phrases on the body, on the mind. And if you care to just continuing this practice now on your own. Repeating, either some of the phrases you've heard, or maybe you can repeat phrases that resonate with you, personally.

Whatever words you choose, make them words of love or compassion. So just practicing like that now. And as the practice comes towards a close, just taking a deep breath in. And then letting it go, as you begin to wriggle fingers and toes. And when you're ready, you can open the eyes.

And perhaps now just making any intention to take this attitude of self-compassion and kindness with you into the rest of your day. And wishing you ease and happiness in a day ahead.

Meditation

4.6

Duration

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