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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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A meditation to improve your heart rate variability and cultivate a peaceful loving heart.
So just taking a moment here to begin with, to get comfortable and settle in here for the meditation. And as you begin to settle in, allowing your eyes to lightly close, if you care to. And now taking a deep, slow, full breath in. And a long, steady breath out. And as you exhale, just getting a sense of releasing tension in the body and settling the mind into the present moment.
That's it. So we're going to be moving into a practice that helps to improve your heart rate variability and help you to cultivate a peaceful and loving heart. So just beginning now to breathe in a way where the length of your inhale and the length of your exhale are the same. So perhaps you might even like to count in your mind to make the breaths even. Great.
So just continuing like that, inhaling and exhaling for the same duration. And imagining that the breath is coming into and out of the heart area at the center of the chest. So just focusing the mind on that heart center. Breathing evenly. And as you continue to breathe evenly with awareness on the heart, can you start to bring to mind a pleasant and heartfelt emotion such as gratitude, love, or joy? As if you were breathing this love, this gratitude or this joy into and out of your heart.
Allowing those feelings to gradually intensify and grow within you. And if you find it helpful, you could start to think about the good things in your life that you're grateful for, or the love you have for a particular person. So just finding a way to grow those pleasant emotions. And if that's a way that works for you, going ahead and doing that. Just staying now with this practice for a while.
Breathing into and out of the heart and feeling a warm glow of that pleasant emotion. And as the practice draws towards a close now, taking another deeper, fuller breath in. And as you let it go, just beginning to wriggle the fingers and the toes. And then when you're ready, opening the eyes. Thank you for your practice today.
And now, as you prepare to reconnect with the day now, just making an intention to take this more centered and peaceful awareness with you into the rest of the day.
A Peaceful Loving Heart
A meditation to improve your heart rate variability and cultivate a peaceful loving heart.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment here to begin with, to get comfortable and settle in here for the meditation. And as you begin to settle in, allowing your eyes to lightly close, if you care to. And now taking a deep, slow, full breath in. And a long, steady breath out. And as you exhale, just getting a sense of releasing tension in the body and settling the mind into the present moment.
That's it. So we're going to be moving into a practice that helps to improve your heart rate variability and help you to cultivate a peaceful and loving heart. So just beginning now to breathe in a way where the length of your inhale and the length of your exhale are the same. So perhaps you might even like to count in your mind to make the breaths even. Great.
So just continuing like that, inhaling and exhaling for the same duration. And imagining that the breath is coming into and out of the heart area at the center of the chest. So just focusing the mind on that heart center. Breathing evenly. And as you continue to breathe evenly with awareness on the heart, can you start to bring to mind a pleasant and heartfelt emotion such as gratitude, love, or joy? As if you were breathing this love, this gratitude or this joy into and out of your heart.
Allowing those feelings to gradually intensify and grow within you. And if you find it helpful, you could start to think about the good things in your life that you're grateful for, or the love you have for a particular person. So just finding a way to grow those pleasant emotions. And if that's a way that works for you, going ahead and doing that. Just staying now with this practice for a while.
Breathing into and out of the heart and feeling a warm glow of that pleasant emotion. And as the practice draws towards a close now, taking another deeper, fuller breath in. And as you let it go, just beginning to wriggle the fingers and the toes. And then when you're ready, opening the eyes. Thank you for your practice today.
And now, as you prepare to reconnect with the day now, just making an intention to take this more centered and peaceful awareness with you into the rest of the day.
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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