Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
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
00:00
00:00
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hi, welcome back to your Daily Mindfulness.In today's session. I'm going to share a five-part sequence that you can do if you want it to meditate on your own. So this five-part sequence is an acronym. I call it the GRAIN acronym, stands for ground, relax, accept, invite, nourish. I'll walk you through each of those.
So the first step, ground. This involves just settling into your posture. So often we're caught in our thoughts. So getting into your body, feeling the surface beneath you, feeling the sense of support of the earth beneath you is powerful to help us drop beneath some of the noise in our mind and feel a sense of being held beyond just our own bodies. So we ground, feel our feet on the floor, feel our butt in the chair, feel the earth beneath us.
Once we do that, then we go to relax. And this is an invitation to relax into ourselves. We might not get into an ultimate relaxed state, but we can relax around whatever is here. I like to invite the jaw to soften, the shoulders and the belly. And if you listen to my meditations, you know that that's a core part of every meditation, jaw, shoulders, and belly.
So we just relax into what's here. The A stands for accept. And here we're just meeting the truth of what's here right now. And you can use the phrase, 'this moment it's like this.' You may notice that there's some discomfort in your body, some sounds around you, something that feels unresolved. And you just say to that experience, this moment, it's like this.
You're meeting it as it is. The I stands for invite, and this will make up the majority of your meditation. You're inviting your attention onto a particular experience like the breath. Or if it's a body scan, it would be the body. And the reason we invite is because we don't want it to be forceful.
We want to entice the mind into the present moment. And so we're just exploring what could we be compelled by with what we're, what we're focusing on. If it's the breath, can we just notice, oh yeah. What is the breath like? Feeling the inhale, feeling the exhale. Can we notice that space between the end of the inhale and the beginning of the exhale.
We're inviting our attention there. And then N is the latter part of the meditation where we just take some time to nourish what is good in us. You can bring this throughout the entire meditation where you infuse a sense of heartfulness and compassion. But I like to, at the end, just maybe take a minute or two to just focus on what am I grateful for right now, or to feel like what is good in me right now. My body breathing a sense of ease, even appreciating that my mind can think.
We're nourishing the good aspects of us so that we don't lose sight of that as we continue on in our day. So this is GRAIN. Ground, relax, accept, invite, nourish. The first three ground, relax, accept, you can do this in a short period of time, 30 seconds to a minute. Invite can make up the chunk of your meditation.
And nourish can happen at the end. It's simple framework you could use if you want to practice meditating without guidance. Of course, you have all of our meditations here at Mindfulness.com. So you're welcome to continue with those practices. This is just an additional tool that you can use in your own journey.
Thank you for your practice. Let's settle in for today's meditation.
5-Step Meditation Practice
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 a five-part sequence that you can do if you want it to meditate on your own. So this five-part sequence is an acronym. I call it the GRAIN acronym, stands for ground, relax, accept, invite, nourish. I'll walk you through each of those.
So the first step, ground. This involves just settling into your posture. So often we're caught in our thoughts. So getting into your body, feeling the surface beneath you, feeling the sense of support of the earth beneath you is powerful to help us drop beneath some of the noise in our mind and feel a sense of being held beyond just our own bodies. So we ground, feel our feet on the floor, feel our butt in the chair, feel the earth beneath us.
Once we do that, then we go to relax. And this is an invitation to relax into ourselves. We might not get into an ultimate relaxed state, but we can relax around whatever is here. I like to invite the jaw to soften, the shoulders and the belly. And if you listen to my meditations, you know that that's a core part of every meditation, jaw, shoulders, and belly.
So we just relax into what's here. The A stands for accept. And here we're just meeting the truth of what's here right now. And you can use the phrase, 'this moment it's like this.' You may notice that there's some discomfort in your body, some sounds around you, something that feels unresolved. And you just say to that experience, this moment, it's like this.
You're meeting it as it is. The I stands for invite, and this will make up the majority of your meditation. You're inviting your attention onto a particular experience like the breath. Or if it's a body scan, it would be the body. And the reason we invite is because we don't want it to be forceful.
We want to entice the mind into the present moment. And so we're just exploring what could we be compelled by with what we're, what we're focusing on. If it's the breath, can we just notice, oh yeah. What is the breath like? Feeling the inhale, feeling the exhale. Can we notice that space between the end of the inhale and the beginning of the exhale.
We're inviting our attention there. And then N is the latter part of the meditation where we just take some time to nourish what is good in us. You can bring this throughout the entire meditation where you infuse a sense of heartfulness and compassion. But I like to, at the end, just maybe take a minute or two to just focus on what am I grateful for right now, or to feel like what is good in me right now. My body breathing a sense of ease, even appreciating that my mind can think.
We're nourishing the good aspects of us so that we don't lose sight of that as we continue on in our day. So this is GRAIN. Ground, relax, accept, invite, nourish. The first three ground, relax, accept, you can do this in a short period of time, 30 seconds to a minute. Invite can make up the chunk of your meditation.
And nourish can happen at the end. It's simple framework you could use if you want to practice meditating without guidance. Of course, you have all of our meditations here at Mindfulness.com. So you're welcome to continue with those practices. This is just an additional tool that you can use in your own journey.
Thank you for your practice. Let's settle in for today's meditation.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
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
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.