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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, and welcome to your Daily Mindfulness. Today, I'm going to talk about how we can start an upward spiral in our lives, and it all starts with our small habits. Now, the bad news about small habits is that if you just start slipping into bad habits, things can slowly start to move into a downward spiral. We've all been there, right? Like maybe you have a big week at work and then you're really tired so you don't make time for exercise. You start vegging out in front of the TV with a beer or a wine at night.
And, you know, maybe you start to crave more sugar during the day because you're tired. So you start eating a little more junk food. And then this goes on for a little while and sooner or later, you find yourself putting on some extra weight, feeling a little more tired each day, which then leads to more cravings for pick me up foods and drinks or alcohol or other compulsive behaviors to take the edge off. And, you know, so starts the downward spiral. Now, the really good news about our small habits is that we can deliberately harness them to create an upward spiral.
We can start really, really small. Even in the times when you are tired, depleted, overwhelmed, or in a slump, you can start to take small, positive steps that will leave you feeling just a little more energized, just a little more inspired, a little more uplifted in mood and wellbeing. You can do this by things like just going for a walk, having a cup of tea instead of a wine, taking five or 10 minutes to meditate, or eating one healthy meal. Now you're feeling just a little more energized, focused, and clear-headed. You feel a little more motivated to take more positive action.
Maybe you start waking up a little earlier, feeling a little better. So you start to get more exercise, start to feel a little stronger and healthier and your mood improves. And so we go into an upward spiral. So we've probably all experienced both the upward and the downward spirals in our lives. And it's important to really tune into the fact that it always just begins with these little incremental changes that we make every day that accumulate and grow.
So knowing this, my invitation to you is to deliberately choose at least one small positive habit change in the next 24 hours. And then just really notice how it feels. And who knows? Maybe tomorrow or the following day you'll feel like doing some more. I'll leave that exploration up to you. But wherever your adventure takes you, I wish you well with this practice.
And as always, thank you for your practice and for your presence here with us. Now let's settle in for today's meditation.
Start an Upward Spiral
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, and welcome to your Daily Mindfulness. Today, I'm going to talk about how we can start an upward spiral in our lives, and it all starts with our small habits. Now, the bad news about small habits is that if you just start slipping into bad habits, things can slowly start to move into a downward spiral. We've all been there, right? Like maybe you have a big week at work and then you're really tired so you don't make time for exercise. You start vegging out in front of the TV with a beer or a wine at night.
And, you know, maybe you start to crave more sugar during the day because you're tired. So you start eating a little more junk food. And then this goes on for a little while and sooner or later, you find yourself putting on some extra weight, feeling a little more tired each day, which then leads to more cravings for pick me up foods and drinks or alcohol or other compulsive behaviors to take the edge off. And, you know, so starts the downward spiral. Now, the really good news about our small habits is that we can deliberately harness them to create an upward spiral.
We can start really, really small. Even in the times when you are tired, depleted, overwhelmed, or in a slump, you can start to take small, positive steps that will leave you feeling just a little more energized, just a little more inspired, a little more uplifted in mood and wellbeing. You can do this by things like just going for a walk, having a cup of tea instead of a wine, taking five or 10 minutes to meditate, or eating one healthy meal. Now you're feeling just a little more energized, focused, and clear-headed. You feel a little more motivated to take more positive action.
Maybe you start waking up a little earlier, feeling a little better. So you start to get more exercise, start to feel a little stronger and healthier and your mood improves. And so we go into an upward spiral. So we've probably all experienced both the upward and the downward spirals in our lives. And it's important to really tune into the fact that it always just begins with these little incremental changes that we make every day that accumulate and grow.
So knowing this, my invitation to you is to deliberately choose at least one small positive habit change in the next 24 hours. And then just really notice how it feels. And who knows? Maybe tomorrow or the following day you'll feel like doing some more. I'll leave that exploration up to you. But wherever your adventure takes you, I wish you well with this practice.
And as always, thank you for your practice and for your presence here with us. Now 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
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.
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A necessary tool for those who feel lost.
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- 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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