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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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In this meditation, we'll practice using a mantra to experience this moment with greater spaciousness, acceptance, and peace.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. And if it feels okay today, you can close your eyes. And we'll start by taking a deep breath together. In through the nose.
And out through the mouth. Inviting the jaw to soften. Let the shoulders be at ease. Let the hands and the belly relax. And release any extra tension you might be holding.
The exhale is a great way to do that. With each exhale, feeling the body, relax a little more deeply. Letting the breath fall back into its natural rhythm. In this meditation, we're going to be working with the mantra, Right now, it's like this. So just start by bringing your attention to your breath.
If you'd like to place one hand on your belly, you may. And if you'd also like to focus on something else, like the sensations in your body, or sounds. You're welcome to make that your object of awareness. With each exhale of the breath, we're settling in more deeply. And periodically you'll just say to yourself, right now, it's like this.
Which I like to see as an invitation for us to experience the moment exactly as it is. Right now, it's like this. See what it's like to say that for yourself in your own mind. So we don't need to repeat this over and over. As we're focusing on the breath, mind wanders, and then we bring it back.
Periodically we might just drop this into our awareness, the phrase, right now, it's like this. If something changes in your experience, if it gets uncomfortable, there are sounds or perceived distractions and just saying, right now, it's like this. Right now, it's like this. Let's take one more deep breath together. In through the nose.
And out through the mouth. When you're ready, you can invite your eyes to open again. So great job today. As you go about your day, see what it's like to bring this mantra into your moments, especially during the difficult ones. Right now, it's like this.
Thank you for your practice. Until we talk again, take care.
A Mantra for Inner Peace
In this meditation, we'll practice using a mantra to experience this moment with greater spaciousness, acceptance, and peace.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. And if it feels okay today, you can close your eyes. And we'll start by taking a deep breath together. In through the nose.
And out through the mouth. Inviting the jaw to soften. Let the shoulders be at ease. Let the hands and the belly relax. And release any extra tension you might be holding.
The exhale is a great way to do that. With each exhale, feeling the body, relax a little more deeply. Letting the breath fall back into its natural rhythm. In this meditation, we're going to be working with the mantra, Right now, it's like this. So just start by bringing your attention to your breath.
If you'd like to place one hand on your belly, you may. And if you'd also like to focus on something else, like the sensations in your body, or sounds. You're welcome to make that your object of awareness. With each exhale of the breath, we're settling in more deeply. And periodically you'll just say to yourself, right now, it's like this.
Which I like to see as an invitation for us to experience the moment exactly as it is. Right now, it's like this. See what it's like to say that for yourself in your own mind. So we don't need to repeat this over and over. As we're focusing on the breath, mind wanders, and then we bring it back.
Periodically we might just drop this into our awareness, the phrase, right now, it's like this. If something changes in your experience, if it gets uncomfortable, there are sounds or perceived distractions and just saying, right now, it's like this. Right now, it's like this. Let's take one more deep breath together. In through the nose.
And out through the mouth. When you're ready, you can invite your eyes to open again. So great job today. As you go about your day, see what it's like to bring this mantra into your moments, especially during the difficult ones. Right now, it's like this.
Thank you for your practice. Until we talk again, take care.
Duration
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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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