Meditation 101: A Beginner's Guide

Are you new to meditation, and interested in finding out how to start a practice? We'll walk you through the basics!
Animation by Katy Davis (AKA Gobblynne) www.gobblynne.com.
Narrated by Dan Harris.
This is an animation I've been working on for Happify​ (www.happify.com) - a company that creates science-based activities and games that help you lead a more fulfilling life.
Try Happify's Science-Based Activities and Games www.happify.com (also available on iPhone and Android)
Like Happify on Facebook hpfy.co/195negJ
Follow Happify on Twitter and Instagram: @Happify
Buy Dan Harris's book, 10% Happier, now available in paperback! hpfy.co/19VTyDW

[@DestructorEFX]

Mindfulness changed my life, and together came meditation. It feels like I have unlock something that I was always looking for and never found it. It's amazing!

[@Jo-kh1yo]

Same! I was on high strength anti depressants for 18 years.. My Doctor said that I had to stay on them for life... I started meditating every day and weaned myself off the meds over time... Ive been anti-depressant medication free for ten years now with no break downs... Thanks to daily meditation!... :)

[@skrt3355]

⁠@@Jo-kh1yothat’s amazing thank you for sharing and I hope you are still meditating

[@melissapelletier2138]

I overthink way too much. Racing thoughts. I just know this is what I need to be able to focus… it’s causing a lot of problems for me

[@MagneticBrain98]

Straight to the point. No annoying, slow spiritual nonsense. great vid!

[@nothingchanges014]

I love how you put so much information into a 2-min video

[@user-rp1em7zn7h]

The best video about this topic that i've ever seen. people always like to complicate things and confuse the viewers so you pay for their course... THANK YOU!

[@sherylarnold2083]

Thank you for being straight and to the point on your meditation post. There are so many posts on meditation that babble on about this woman’s life and all the crap that got her to mediate. So I just want to say thank you for being direct and to the point.

[@meditation-music-tv]

Meditative music promotes relaxation, reduces stress, and improves mental health, increasing self-awareness and mindfulness, and promoting healing, physically and mentally

[@TheMitchellWhite]

This is the best video on meditation I’ve ever seen. Short and to the point. 100% perfect.

[@stinkysocksstudios]

Very grateful for the simplistically expressed information and making it fun to digest mentally.

[@jayniroxton-wiggill5457]

I love the meaningful messages, but I adore your animations, Gobblynne!

[@AeonCatalyst]

Meditation is like playing "The Game". Focus on the breath, and when you realize you "lost the game" (lost focus), you go back to playing. Over and over again.

[@lionsskyblue442]

But when the mind wanders from the breath, that is not 'losing the game', wandering and then bringing the mind back to focus 'is the game'

[@iltubo5902]

So the game is aiming to have control?

[@Stopskii3]

Yes! That is the definition of Concentration and many people have little training in it. Bringing the attention back to the object of focus again and again, usually the breath in meditation, is the development and art of concentration. Dandapani has some good talks on this subject! He says "we all get told by our parents to concentrate on your school work or your home work, but has anyone ever really been taught or shown how to concentrate?" Im paraphrasing but it sums it up.

[@buranopeach5245]

Now I just lost

[@Mister_Schwifty514]

That's a great analogy, but also get bent for making me lose lmao

[@allanfernz9356]

You had me at its like a bicep curl for the brain 💪

[@lucasgarvey2264]

i love your animation style. also very powerful and important messages.

[@carmenwilson8749]

Thank you for explaining it like that

[@gortonimo101]

this is the only thing I know you or Dan for, yet, and I'm already a lifelong fan. Keep up the good fight! ❤

[@ThatClinicalInstructor]

Outstanding, right on the money. Mindfulness is IT, and it's absolutely amazing!

[@christianlamb]

Fantastic!! Short and sweet...and fun!! Thanks for this!!❤❤🙌

[@BM5556]

I've watched 3 to 4 videos on meditation before this one and this is one is the first to make me feel like I've actually learned how to do meditation, the others just focused a bit too much on things that I just wasn't looking for.

[@davesvideos]

these are excellent videos, thank you

[@Requnium]

Thr animation is beautiful. Subbed.

[@irakligariba]

wow. so good. Thank You!!

[@daisyflower581]

The animations are the cutest ever. I love this video

[@mrpdub2472]

Great little guide

[@jorgeespinosa1320]

THIS IS AAAAMAZING! THANK YOU!

[@digipack0101]

Hi Katy, thank you for your great work. This is a very good introduction to meditation.

[@Gobblynne]

Thanks *****!

[@hopeong3510]

Hello Katy. Thank you for your art!

[@Gobblynne]

:)

[@aniahammoudi9569]

Amazing explanation

[@fancystache]

So good. Any plans for a next video? This would be an awesome series.

[@Gobblynne]

Hi *****. There are indeed plans - and I'm currently very far in to the next video. I've actually been commissioned to make five animations for Happify, two of which will be shared publicly, and three which will only be available to happify.com subscribers.

[@Magicmindyogamindfulness]

This was really good. LOve it

[@arifali6762]

Triple E:- Extraordinarily excellent explanation!

[@constamarkx2363]

I love this animation 💓💓thank you

[@Gobblynne]

I've got the flu at the mo, so it was particularly nice to receive this message today!

[@poojakaur4568]

Thank you so much for this video, allot of people think that you have to wear certain clothes or sit in some in un- human like position You just need your mind and body that's it Have a great day every one 😊🙏

[@LuvvxJay]

omgg thank you for getting right to the point i have been searching for ways to meditate and nobody got to the point quick enough(i’m very impatient lol)

[@gengisemporium]

i get it, u jus' sharin' wiv me.....thanku X

[@beditations]

Nice... excited to view more, namaste!!

[@Alexkiplivelight]

Cool video! Keep killing it!!

[@ignacio_hurtado]

Hi Globinne, how can I add subtitles in spanish at video?

[@bridiefieldstead7103]

I done this in school for health week 🤪🤪🤣🤣❤️❤️

[@claudinemvilongo5972]

Merci. Je croyais qu'en ayant toutes ces pensées qui envahissent mon esprit, je ne méditais pas bien, et qu'il fallait penser à rien du tout, et là, je comprends que ça va, je suis sur la bonne voie. Je vais m'y remettre davantage

[@ajmarr5671]

How Mindfulness can be like movie theater popcorn. It has recently been demonstrated (link below) that reward uncertainty or novelty can improve the sensory experience of high value reward. In other words, popcorn actually tastes better when we are watching exciting movies, and tastes worse when we are watching paint dry. This is due to what are called dopamine-opioid interactions, or the fact that dopamine activity (elicited by positive novel events, and responsible for a state of arousal, but not pleasure) interacts with our pleasures (as reflected by mid brain opioid systems), and can actually stimulate opioid release, which is reflected in self-reports of greater pleasure. Opioid release occurs when we are consuming food and drink, but it also occurs when our musculature is in a state of inactivity or rest, which is why relaxation feels good. Since mindfulness is the best way to induce a state of deep rest, it follows that after a mindfulness session, the pursuit of exclusively meaningful behavior (meaning would be defined as behavior that has branching novel positive implications), would accentuate the pleasure of relaxation and keep us relaxed. This has many examples in common experience, as we often have pleasurable or ‘flow’ experiences when doing meaningful work when in a relaxed state. So rather than surrendering to distraction when not meditating, just put off all distraction and exclusively do meaningful things, and you will note that the pleasant effects of mindfulness can go a very long way. A more formal explanation from affective neuroscience of this technique is provided on pp. 44-50 in a little open-source book on the neuro-psychology of rest linked below. Rauwolf, P., et al. (2021) Reward uncertainty - as a 'psychological salt'- can alter the sensory experience and consumption of high-value rewards in young healthy adults. Journal of Experimental Psychology: General (prepub) doi.apa.org/doiLanding?doi=10.1037%2Fxge0001029 www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing

[@Purinelz]

Short and sweet

[@prince_mezziah]

Thank youu

[@pouriyavosough2863]

Very nice

[@goodsprings5271]

thanks rita

[@haleysoutar8333]

Love

[@GianlucaAiello]

Very cool! I agree. I've done it for a long time and I can tell you that you start to see the change after just 2 weeks. By the way, I've usually done it lying on bed, is that bad?

[@damianval5595]

As long as your back is straight it doesn't matter.

[@carolineswan4044]

Back needs to be straight and vertical, and if possible unsupported. Therefore lying down is more for relaxation, and you could fall asleep. Hopefully in meditation you stay alert!

[@melissapelletier2138]

Our mental health is the key to everything

[@dmike23]

I like this guy.

[@mervannear603]

Thank you so much for this. After watching, I gave it a go. After only 3 minutes I felt my anxiety drop immensely.

[@Andrea-mh8vv]

Is it okay if we fall asleep while doing so?

[@catherinedubrovna7756]

Help yourself, then help the whole world!

[@superrorem0]

Why do i have to sit with a straight back? Cant i lay down or lay back?

[@jamesy1955]

Can't decide if this sounds like Tom Hanks or George Clooney. 🤔

[@taniadaniels4629]

definitely George Clooney LOL

[@mattd5077]

It's actually Dan Harris. He's a reporter with ABC News

[@ceez8731]

nice guesses

[@xxdedtuxz2832]

George defo

[@flamestar557]

Funny my teacher had as watch this. I don't have time for this. To busy having to deal with the class and it's pain in my behind work. I'll go right to thinking, frick now back to do this workload and the other workload college gives. Gosh I want to end this pain

[@indravargas1388]

Very helpful. And cute.

[@Gobblynne]

Thanks Indra Vargas!

[@ciaran6309]

What about if u can't feel the breath coming in and out

[@ciaran6309]

veynn thanks very much .I'll try that.

[@dumbassweeb5702]

“You don’t have to sit in any special way” 2 seconds later “Make sure you sit with your back straight up”

[@MgrIt]

Lol! Absolutely! Also - What is the need to mention the word - 'secular'? Just explain that it is believed that this has its origin in XYZ country (or skip that part too. ). Just mention, at the basic level, consider it as a breathing technique.. Some people are just too much 😂

[@theredd7365]

🐐🐐🐐

[@akshitasinghal307]

Do we simply have to breathe in nd out??

[@Gobblynne]

Yup! Just focus on your breath and when your mind wanders just focus back on your breathing again. It's quite hard I find, to focus, but practice sees results! :)

[@akshitasinghal307]

Gobblynne is there should b equal time for breathe in nd out??nd yes this is so fruitfull...i heard frm so many people

[@Gobblynne]

You can try the 4-7-8 exercise! Exhale, then close your mouth and inhale for four seconds, hold your breath for 7 seven seconds, and exhale over the course of 8 seconds.

[@akshitasinghal307]

Gobblynne one more thing..i wanna clear it.. Inhale as much deep as u can by nose....hold it for 7 sec den exhale by nose till 8 count...right na?

[@Gobblynne]

Exhale from your mouth :)

[@LuckyLefty4K]

im the 3.5k like lol. likes went from 3.4 to 3.5. good content!

[@SomosLaNuevaEra]

N A M A S T E ❤️

[@kari548]

What if sleep is like meditation but on steroids. Which is why both meditation and sleep directly affect memory.

[@yellow.2504]

Exactly my thoughts, the whole purpose of sitting with back straight is not to fall asleep.

[@deeptipradhan4657]

I feel like controlling my breathing during meditation. I don't want to but I do. That irritates me most

[@arro_rockets]

Hello anyone from TPS lol

[@newn0z]

It IS siting in a funny position: back straight is a funny position.

[@xenshia]

....except you don't have to sit or close your eyes.

[@robbpoe]

True but that is shown to be the most effective method of meditation.

[@thorjelly]

didn't he mean 4-8 minutes a day? he doesn't have a thumb

[@nicolenoel5666]

Bahahaha

[@ruezart]

I wish I could download this to show to my high school students BUT Website blocked due to pup We strongly recommend you do not visit this site.

[@aadhavaraajhan.g4878]

diss liked cristion mecinory..

[@starseederproject2878]

those 36 ... give us a brake!!!

[@patriciadavison1486]

I detest cartoons on subjects such as this.

[@allenkvextreme]

The best video about this topic that i've ever seen. people always like to complicate things and confuse the viewers so you pay for their course... THANK YOU!