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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 you can utilize to feel more rest in each moment. You can do this as a meditation practice, but you can also do it as a simple practice throughout the day when you're going about your daily life. And there are three parts of this, C E N. You could view that acronym as cen.
The first is just to connect to what is here right now. One of the things that tends to prevent us from actually deepening into restful states is that we're disconnected from our body. And therefore can't actually sense what is going on beneath the surface. If we're not able to have a felt sense of what is here, it's very difficult to invite it to soften and to relax. So the first thing we do is just simply connect.
And you can even do it as I'm speaking right now. Maybe have, start to have a felt sense of your body sitting here or standing here. Connect. Next is going to be to expand. When we're contracted around an experience, we create more tension for ourselves.
However, our attention has the ability to get really narrow, but also really spacious. So just as you're watching this and listening to this, just see what it would be like to expand your attention so that you're inhabiting a broader awareness of your body in space, sitting here, the space around you. You have a felt sense of what's happening in your body, but you also have a felt sense of the space around your body. And then the last step is N, nourish. And this is to meet anything that we're experiencing that may be uncomfortable or stressful with the quality of compassion, and we could even say love.
So notice for yourself right now. Is there anything that feels maybe off or even something like an itch in the body or an emotion that's uncomfortable? Confusion? Discomfort? And just meet that with a quality of kindness. You could even say hi, nice to see you. You're welcome here too. And when we do this, we're no longer fueling the agitation and contraction that tends to happen automatically in relationship to an already agitated system.
And since we're taking in so much stimulation throughout the day, it's very common for us to feel agitated, even if there's nothing specifically going on in our life. So these three things you can use throughout the day. Connect, expand, and then nourish. It's as simple way to drop back into the present moment, to reground, and to create an internal spaciousness that allows you to lead into the next moment with a little bit more ease. Thank you for your practice.
Let's settle in for today's meditation.
3 Steps to Settle
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 you can utilize to feel more rest in each moment. You can do this as a meditation practice, but you can also do it as a simple practice throughout the day when you're going about your daily life. And there are three parts of this, C E N. You could view that acronym as cen.
The first is just to connect to what is here right now. One of the things that tends to prevent us from actually deepening into restful states is that we're disconnected from our body. And therefore can't actually sense what is going on beneath the surface. If we're not able to have a felt sense of what is here, it's very difficult to invite it to soften and to relax. So the first thing we do is just simply connect.
And you can even do it as I'm speaking right now. Maybe have, start to have a felt sense of your body sitting here or standing here. Connect. Next is going to be to expand. When we're contracted around an experience, we create more tension for ourselves.
However, our attention has the ability to get really narrow, but also really spacious. So just as you're watching this and listening to this, just see what it would be like to expand your attention so that you're inhabiting a broader awareness of your body in space, sitting here, the space around you. You have a felt sense of what's happening in your body, but you also have a felt sense of the space around your body. And then the last step is N, nourish. And this is to meet anything that we're experiencing that may be uncomfortable or stressful with the quality of compassion, and we could even say love.
So notice for yourself right now. Is there anything that feels maybe off or even something like an itch in the body or an emotion that's uncomfortable? Confusion? Discomfort? And just meet that with a quality of kindness. You could even say hi, nice to see you. You're welcome here too. And when we do this, we're no longer fueling the agitation and contraction that tends to happen automatically in relationship to an already agitated system.
And since we're taking in so much stimulation throughout the day, it's very common for us to feel agitated, even if there's nothing specifically going on in our life. So these three things you can use throughout the day. Connect, expand, and then nourish. It's as simple way to drop back into the present moment, to reground, and to create an internal spaciousness that allows you to lead into the next moment with a little bit more ease. Thank you for your practice.
Let's settle in for today's meditation.
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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
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
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
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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