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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, we're going to talk about micro moments of rest. For a lot of people, you have a lot going on in your life and it can feel hard to take time out to actually rest. And for many people that I've worked with over the years, one of their pushbacks to things like meditation is like, Cory, I don't have 20 minutes to practice. I don't have 10 minutes to practice.
I hardly have five minutes to go to the bathroom in the morning before the kids wake up. And that tends to shift as meditation becomes more of a priority, but I always want to meet people where they are. And so it's caused me to look for, for ways for folks to really find moments throughout the day, in very short bursts, where they can actually experience some rest. And I pull from an experience I had with yoga to help people find this for themselves. For a while I was practicing hot yoga.
And if you're not familiar with hot yoga, it's essentially, they've locked you in a room, turn up the heat and, yeah, and make you do all these poses until you can't breathe. Okay. That's not actually how it goes, but that's what it felt like for me the first time that I was doing it. You're doing yoga and, and there's a lot of heat there. And for, for me, the first half of, of that sequence, which was all standing was very intense.
But halfway through, we'd finally get to lie down on the mat. And I craved those moments. Unfortunately though there was still some intense poses that we would do while we were lying down. And during one of them, there were these small pockets where we didn't have to do anything. We'd go up in Cobra pose like this, where we'd really be arching our back.
But then we get about 10 seconds to fully rest and to fully let go. Now I, at first didn't use those ten second periods to let go. I used those ten second periods to ruminate about how much I hate yoga and how much I didn't want to go into the next Cobra pose. But eventually, mainly as a form of making it through the sequence and surviving the sequence, I allowed myself to really just completely disengage in those moments. Five seconds, 10 seconds.
Not thinking about what was to come next, letting my body totally relax, softening all the tension that might've been there in my body. And then going into the next post. While I was there, allowed myself to fully be there. Then I would rest. Only would be five seconds, 10 seconds.
But instead of ruminating and pulling the tension from the previous pose or the next pose into that moment, I really let myself be where I was. And that actually became the key for me navigating those sequences and making it through it without being totally exhausted. And I started pulling that into my life and offering that for other people to explore in their life, where you might not have these 20 minute, 30 minute periods where you complete, can completely let go and just meditate. But you might have these one minute intervals, these 30 second intervals, these five second intervals where nobody actually needs anything from you, where you can let your guard down, where you can relax your shoulders, where you can just be. My invitation to you is to really inhabit those moments.
Let yourself absorb the goodness of them. Let go of the ideas of what's going to come next. It'll, it'll happen anyway. It's going to come anyway. And instead, really inhabit the goodness of non-doing, let it restore you.
And I think what you'll find is that these micro moments of rest really offer a lot of nourishment for the rest of your day. Thank you for your practice. Let's settle in for today's meditation.
Micro-Moments of Rest
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, we're going to talk about micro moments of rest. For a lot of people, you have a lot going on in your life and it can feel hard to take time out to actually rest. And for many people that I've worked with over the years, one of their pushbacks to things like meditation is like, Cory, I don't have 20 minutes to practice. I don't have 10 minutes to practice.
I hardly have five minutes to go to the bathroom in the morning before the kids wake up. And that tends to shift as meditation becomes more of a priority, but I always want to meet people where they are. And so it's caused me to look for, for ways for folks to really find moments throughout the day, in very short bursts, where they can actually experience some rest. And I pull from an experience I had with yoga to help people find this for themselves. For a while I was practicing hot yoga.
And if you're not familiar with hot yoga, it's essentially, they've locked you in a room, turn up the heat and, yeah, and make you do all these poses until you can't breathe. Okay. That's not actually how it goes, but that's what it felt like for me the first time that I was doing it. You're doing yoga and, and there's a lot of heat there. And for, for me, the first half of, of that sequence, which was all standing was very intense.
But halfway through, we'd finally get to lie down on the mat. And I craved those moments. Unfortunately though there was still some intense poses that we would do while we were lying down. And during one of them, there were these small pockets where we didn't have to do anything. We'd go up in Cobra pose like this, where we'd really be arching our back.
But then we get about 10 seconds to fully rest and to fully let go. Now I, at first didn't use those ten second periods to let go. I used those ten second periods to ruminate about how much I hate yoga and how much I didn't want to go into the next Cobra pose. But eventually, mainly as a form of making it through the sequence and surviving the sequence, I allowed myself to really just completely disengage in those moments. Five seconds, 10 seconds.
Not thinking about what was to come next, letting my body totally relax, softening all the tension that might've been there in my body. And then going into the next post. While I was there, allowed myself to fully be there. Then I would rest. Only would be five seconds, 10 seconds.
But instead of ruminating and pulling the tension from the previous pose or the next pose into that moment, I really let myself be where I was. And that actually became the key for me navigating those sequences and making it through it without being totally exhausted. And I started pulling that into my life and offering that for other people to explore in their life, where you might not have these 20 minute, 30 minute periods where you complete, can completely let go and just meditate. But you might have these one minute intervals, these 30 second intervals, these five second intervals where nobody actually needs anything from you, where you can let your guard down, where you can relax your shoulders, where you can just be. My invitation to you is to really inhabit those moments.
Let yourself absorb the goodness of them. Let go of the ideas of what's going to come next. It'll, it'll happen anyway. It's going to come anyway. And instead, really inhabit the goodness of non-doing, let it restore you.
And I think what you'll find is that these micro moments of rest really offer a lot of nourishment for the rest of your day. 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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