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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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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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Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share three steps to change patterns. I talk a lot about patterns of conditioning. These scripts that we can get caught up in, the same actions that we take, the thought patterns that trigger emotions that trigger behaviors. And the question then becomes, how do we work with those patterns? There are a lot of different strategies, but from a mindfulness perspective, there's something really powerful to just settling into the momentum of that pattern as it's arising so that it doesn't complete itself.
A big part of changing patterns is not letting them continue to reinforce themselves. So here are three steps you can use in those moments where you feel the energy, the momentum of a pattern moving through you, pushing you to react in a certain way, to respond in a certain way and what you can do to work with that. The first step is just to simply meet it. This might seem obvious, but there's something to bring presence to the experience that can already stop the pattern in its track. It's no longer operating subconsciously in the background of our awareness.
We're seeing it more clearly. So we just meet it. What does that look like? It couldn't look like feeling it, noticing the thoughts moving through your mind and just a general sense of that energetic momentum moving through your body that's saying, I need to do this. So we meet it. The next step.
Another simple one. Just breathe. Take a deep breath. The reason I use that so often and the reason I say it for so many different things is because it works. It settles the nervous system.
It, it helps also disperse some of that localized energy. And when I say localized energy, I mean like, think about if you wanted a cookie or something, you would feel that energy in your hands, or maybe in your mouth, like you really want that thing. When we take a deep breath, it allows that to spread out throughout the body so that it's, now we're a little less reactive. So we meet it. We take a breath.
And then the last step is to soften. Again, this one might feel obvious as well, but also really important. When we're caught in a pattern, it's often a form of tension. We're gripping around something. There's, there's something moving through us that is saying you need to do this.
And do you feel the tension that comes with that mentality of, I need to do this? So even after we've met it, we breathe, there may still be some form of tension showing up in the body, the shoulders, the jaw, the hands, and for that, we just invite all of that to soften. And what that will do it will also make us comfortable in that space of being with the pattern. We'll no longer feel some of the intensity, the emotional charge that the pattern is bringing up and it allows us to move through us in a more spacious way. So three steps: meet it, breathe, and soften. Try this out when you find yourself caught up in some of these patterns and at the very least this should help stop them in their tracks and not allow them to reinforce themselves in a way that wants to then create itself again in the future.
Thank you for your practice. Let's settle in for today's meditation.
3 Steps to Change Patterns
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share three steps to change patterns. I talk a lot about patterns of conditioning. These scripts that we can get caught up in, the same actions that we take, the thought patterns that trigger emotions that trigger behaviors. And the question then becomes, how do we work with those patterns? There are a lot of different strategies, but from a mindfulness perspective, there's something really powerful to just settling into the momentum of that pattern as it's arising so that it doesn't complete itself.
A big part of changing patterns is not letting them continue to reinforce themselves. So here are three steps you can use in those moments where you feel the energy, the momentum of a pattern moving through you, pushing you to react in a certain way, to respond in a certain way and what you can do to work with that. The first step is just to simply meet it. This might seem obvious, but there's something to bring presence to the experience that can already stop the pattern in its track. It's no longer operating subconsciously in the background of our awareness.
We're seeing it more clearly. So we just meet it. What does that look like? It couldn't look like feeling it, noticing the thoughts moving through your mind and just a general sense of that energetic momentum moving through your body that's saying, I need to do this. So we meet it. The next step.
Another simple one. Just breathe. Take a deep breath. The reason I use that so often and the reason I say it for so many different things is because it works. It settles the nervous system.
It, it helps also disperse some of that localized energy. And when I say localized energy, I mean like, think about if you wanted a cookie or something, you would feel that energy in your hands, or maybe in your mouth, like you really want that thing. When we take a deep breath, it allows that to spread out throughout the body so that it's, now we're a little less reactive. So we meet it. We take a breath.
And then the last step is to soften. Again, this one might feel obvious as well, but also really important. When we're caught in a pattern, it's often a form of tension. We're gripping around something. There's, there's something moving through us that is saying you need to do this.
And do you feel the tension that comes with that mentality of, I need to do this? So even after we've met it, we breathe, there may still be some form of tension showing up in the body, the shoulders, the jaw, the hands, and for that, we just invite all of that to soften. And what that will do it will also make us comfortable in that space of being with the pattern. We'll no longer feel some of the intensity, the emotional charge that the pattern is bringing up and it allows us to move through us in a more spacious way. So three steps: meet it, breathe, and soften. Try this out when you find yourself caught up in some of these patterns and at the very least this should help stop them in their tracks and not allow them to reinforce themselves in a way that wants to then create itself again in the future.
Thank you for your practice. Let's settle in for today's meditation.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
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Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
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I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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