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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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Hey, welcome back to your Daily Mindfulness. In this session, we're going to talk about the power of stillness. Now I first gleaned the power of stillness from the late Indian meditation teacher, SN Goenka. On retreat, he encouraged his students to spend an hour staying perfectly still in meditation. Not adjusting their posture, not wiggling their fingers, not even moving their tongue.
He told his students to sit with the perspective that I will remain 100% still until the end of this hour, even if I feel like I'm going to die. Now, that's a little intense and I don't encourage taking it that far, unless you're inspired to. There's huge value though, in practicing just a few minutes of this kind of meditation, but why would we stay still like this? Well think about all the reasons you wouldn't stay still in meditation. Feeling bored and wanting to check your phone, an itch on your face that you reflexively scratch, discomfort in your knee that you'd like to adjust. All of these things are some form of pain or discomfort that we try to move away from.
It's no different than walking away from our partner in an intense argument, reflexively checking emails when we're feeling the stress of a work project or not speaking up when it feels too vulnerable or texting our ex when we feel lonely, which is rarely a good idea. These are all reactions to discomforts that we're not able to be with or choose not to be with. When we commit to being still though, we're forced by choice to be with all, all of these little discomforts that we typically react to or avoid. So take the example of the itch on your face. You're doing your meditation, trying to be still.
Now, have you ever tried to not scratch an in, an itch? Uh, it's kind of tough. The mind throws a bit of a tantrum, really wants to take care of it. So this is a great way to explore being with discomfort in a low stake, stakes way. So what do we do? We notice the intensity of the itch. And instead of turning away from it, we bring our attention there.
And now instead of fighting, we're practicing relaxing into it. This will be a bit of an internal wrestling match at first. We'll grit our teeth when it intensifies. We'll relax again when it eases up. We'll feel the energy in our hand wanting to take care of it.
And at times will feel like, all right, screw it. I'm going to scratch it. But if we stay with it long enough, one of two things will happen. The itch will surrender and go away or two, we will surrender and relax into the intensity. In each of these scenarios, we're learning that we can be with and get through the intensity of the experience.
The second scenario though, the moment where we let go and find ease and dis-ease is particularly special because it's often an entirely new way of relating to discomfort. We're not stonewalling. We're not, over-powering, we're relaxing into it, letting down our resistance. Does it really matter if we scratch the itch? No, but we are training ourselves to be with these moments of discomfort in our day-to-day life. And that can be a superpower.
So we'll practice more of this in the meditation. But as you also go about your day, see all the ways that you avoid discomfort and in those moments, see if you can practice being a little bit more still with it. I think you'll find that it becomes your own superpower as you navigate your life. I'll talk to you shortly. Take care.
The Power of Stillness
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.
Hey, welcome back to your Daily Mindfulness. In this session, we're going to talk about the power of stillness. Now I first gleaned the power of stillness from the late Indian meditation teacher, SN Goenka. On retreat, he encouraged his students to spend an hour staying perfectly still in meditation. Not adjusting their posture, not wiggling their fingers, not even moving their tongue.
He told his students to sit with the perspective that I will remain 100% still until the end of this hour, even if I feel like I'm going to die. Now, that's a little intense and I don't encourage taking it that far, unless you're inspired to. There's huge value though, in practicing just a few minutes of this kind of meditation, but why would we stay still like this? Well think about all the reasons you wouldn't stay still in meditation. Feeling bored and wanting to check your phone, an itch on your face that you reflexively scratch, discomfort in your knee that you'd like to adjust. All of these things are some form of pain or discomfort that we try to move away from.
It's no different than walking away from our partner in an intense argument, reflexively checking emails when we're feeling the stress of a work project or not speaking up when it feels too vulnerable or texting our ex when we feel lonely, which is rarely a good idea. These are all reactions to discomforts that we're not able to be with or choose not to be with. When we commit to being still though, we're forced by choice to be with all, all of these little discomforts that we typically react to or avoid. So take the example of the itch on your face. You're doing your meditation, trying to be still.
Now, have you ever tried to not scratch an in, an itch? Uh, it's kind of tough. The mind throws a bit of a tantrum, really wants to take care of it. So this is a great way to explore being with discomfort in a low stake, stakes way. So what do we do? We notice the intensity of the itch. And instead of turning away from it, we bring our attention there.
And now instead of fighting, we're practicing relaxing into it. This will be a bit of an internal wrestling match at first. We'll grit our teeth when it intensifies. We'll relax again when it eases up. We'll feel the energy in our hand wanting to take care of it.
And at times will feel like, all right, screw it. I'm going to scratch it. But if we stay with it long enough, one of two things will happen. The itch will surrender and go away or two, we will surrender and relax into the intensity. In each of these scenarios, we're learning that we can be with and get through the intensity of the experience.
The second scenario though, the moment where we let go and find ease and dis-ease is particularly special because it's often an entirely new way of relating to discomfort. We're not stonewalling. We're not, over-powering, we're relaxing into it, letting down our resistance. Does it really matter if we scratch the itch? No, but we are training ourselves to be with these moments of discomfort in our day-to-day life. And that can be a superpower.
So we'll practice more of this in the meditation. But as you also go about your day, see all the ways that you avoid discomfort and in those moments, see if you can practice being a little bit more still with it. I think you'll find that it becomes your own superpower as you navigate your life. I'll talk to you shortly. Take care.
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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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