​

                                                         

​

Meditations with friendly Guidance 

for 

Energy, Relaxation & Sleep 

with (or without) soft and relaxing sounds

​

​

Why BiMi? 

 

• Do you become restless and bored when you practice mindfulness and meditation?

• Try BiMi- Beginner´s Mind. These meditations are good if you have difficulty with concentration and patience.

• When you are tired it is hard to make decisions, therefore this app is designed to be easy to use.

• Simplicity is also reflected in the choice of clear, easy to understand instructions. 

• 14 years of clinical experience in leading mindfulness and meditation groups underlie these instructions.

• Music in the background helps you stay focused and creates a warm atmosphere.

• Meditation can be easier than you think. 

 

​

Beginner´s Mind

 

Try to meditate with a Beginner’s Mind. Beginner's Mind is a beautiful concept in Zen Buddhism, known as shoshin. 

It refers to exploring and observing things as they are, with an attitude of openness and curiosity. The beginner's mind is the mind of compassion. 

 

​

Mindfulness

 

Mindfulness is related to Beginner's Mind. It can be described as being mindful here and now.

There is a lot going on in the moment that we do not want or need to focus on.

You are therefore guided to pay attention to what has been proven to be helpful and easy to focus on. You do not have to perform by visualizing or trying to understand something complicated.

You just have to experience what is.

This kind of attention has been proven to be healing.

 

 

Music/ Sounds

​

For many of us, it is difficult to meditate even with guidance and therefore there is music in the background- if you want.

The music is made to improve the effectiveness of your meditation and is tailored to each separate exercise. The sounds will help you to stay focused. 

You can choose to be guided without music.

If you suffer from tinnitus, guiding with background music has been proven helpful.

We experience sounds different. Try and choose sounds based on what suits you.

​

 

 Breathing

 

How you breathe has a direct effect on your mood.

The meditations for relaxation and sleep focus on the kind of breathing that activates our calm and soothing system.

Preferably breathe through the nose, which has a calming effect.

It has been found that breathing through the nose positively affects us also in terms of memory and concentration.
 

​

Why meditate?

 

Humans have always, from different beliefs and perspectives, used meditation as a technique to calm the mind and find inner peace.

Through regular meditation, you become aware of how your mind works. It becomes easier to stop ruminating. 

Research shows that as little as five minutes of meditation reduces the level of cortisol (a stress hormone) in your body.

Read more about studies showing the effects of meditation here.
 

​

About the meditations

​

Energy

​

Slightly faster pace of guidance, more instructions, and short meditations. 

For energy, to break a state of mind and refocus.

3, 5 and 8 minutes

 

Relaxation

​

Slower pace in guiding, focus on calm breathing rhythm, your exhalation gets some extra attention to release tension in the body.
We slow down the pace slightly.

For relaxation, to change a fight/ flight response and reduce anxiety.

5, 8 och 12 minutes

 

Sleep

​

Slow pace during guiding, calm breathing rhythm, focus on weight in parts of the body, elements of Yoga Nidra, (awake sleep), body scan and letting go.

For sleep, deep relaxation and pain problems.

10, 20 and 30 minutes
 

​

Good to know

​

• If you choose one of the meditations and listen to the same instructions regularly, you can more easily give yourself away. Predictability creates security.

​

• As you have probably experienced, it is often difficult to unwind in the evening. It is an advanced process for the brain to fall asleep. You are guided to focus on how you can help your body to release stress and tension.

​

• Use the three tracks of music found here on the homepage without guidance, for free flow meditation.​

​​

• Concentration, Calmness and Relaxation are created in the moment. 

​​

 

Usage of the App

 

• IF THE APP LOOKS DISTORTED, change from Zoom to Standard in Settings -Display & Brightness - View.

​

• Choose Swedish or English, if you want to change a language, just reinstall the app.

 

• You can download exercises and use the app in airplane mode.

 

• You can also be guided without music.

​​

 

Background

 

My name is Madeleine Hådén. I am a psychotherapist licensed in Sweden.

After working within psychiatry for a number of years, I felt tired and burned out.

I tried yoga and meditation over a weekend and became fascinated. How could these simple exercises make me so calm and happy? 

So I set out to understand how breathing and concentration affect us so deeply.

​

I started meditating, exploring different forms of yoga and practiced pranayama, breathing exercises, regularly. I did a yoga teacher training in kundalini yoga 2004-2006.

 

In 2005 I developed a method for teaching mindfulness meditation in groups. I have since then created specialty groups for people with anxiety and depression. These mindfulness groups have received the most appreciation and gratefulness from the participants.  

 

Many patients have asked for an app with my meditations, which has contributed to the making of BiM- Breathing in Meditation.

 

I am so grateful to all the people I have met in my work with mindfulness and meditation. You have taught me a tremendous amount and made this app possible.

 

I would love to get feedback- 

contact at bimbeginnersmind@gmail.com

 

​

The creation of BiMi

​

Me and Johan Rundqvist have worked together with my meditations. Johan has done the recording. Johan has also made the music for the meditations, other sounds and the beautiful loop for our homepage. 

Together we have created the look of BiMi and this page. 

Thank you Andreas Leveau, Carlos Martin and Elöd Dobos at Softhouse.