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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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The practice of Anapana helps to anchor and focus a busy, restless or unfoccussed mind.
So to begin with, just allowing your eyes to close. And drawing your awareness inside the physical body. And taking a deep, slow breath in. Holding it just for a moment here. And letting it go.
And now bringing your focus to the belly. And tuning in to the rhythmic sensations here in the belly, as the breath moves into and out of your body. So not trying to change or control the breath in any way, just letting the body breathe in its own natural way as you observe it. And as a support to really staying focused and grounded in the present moment, you might like to use the practice of anapana. So just mentally noting to yourself with each in-breath, breathing in.
And with each out-breath, mentally noting, breathing out. So doing that now with each and every breath, softly noting to yourself, breathing in. And breathing out. And following the journey of the breath as best you can for the full duration of each inhale. And the full duration of each exhale.
And feeling how the whole body is being gently rocked and cradled by the natural breath. Just continuing to follow the movement and flow of the breath in your body for these last few moments of meditation. And just continuing to note, breathing in. And breathing out. And as this practice now comes towards the end, just taking another deep, slow, and full breath in.
And as you begin to breathe out, wriggling the fingers and toes a little. And take a moment and notice how you feel after taking this time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. Wishing you a wonderful day.
Anapana Meditation
The practice of Anapana helps to anchor and focus a busy, restless or unfoccussed mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So to begin with, just allowing your eyes to close. And drawing your awareness inside the physical body. And taking a deep, slow breath in. Holding it just for a moment here. And letting it go.
And now bringing your focus to the belly. And tuning in to the rhythmic sensations here in the belly, as the breath moves into and out of your body. So not trying to change or control the breath in any way, just letting the body breathe in its own natural way as you observe it. And as a support to really staying focused and grounded in the present moment, you might like to use the practice of anapana. So just mentally noting to yourself with each in-breath, breathing in.
And with each out-breath, mentally noting, breathing out. So doing that now with each and every breath, softly noting to yourself, breathing in. And breathing out. And following the journey of the breath as best you can for the full duration of each inhale. And the full duration of each exhale.
And feeling how the whole body is being gently rocked and cradled by the natural breath. Just continuing to follow the movement and flow of the breath in your body for these last few moments of meditation. And just continuing to note, breathing in. And breathing out. And as this practice now comes towards the end, just taking another deep, slow, and full breath in.
And as you begin to breathe out, wriggling the fingers and toes a little. And take a moment and notice how you feel after taking this time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. Wishing you a wonderful day.
Duration
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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.
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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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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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