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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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Create deep inner calm.
So just taking a moment to get really comfortable and settling in here for this meditation. And when you're ready, allowing the eyes to lightly close. And then just taking three deep, slow, full breaths now. So just breathing in. And breathing out.
Two more breaths like that in the same way. And with each exhale, just having a sense of letting any tension or tightness in the body just soften a little. Letting the whole body just relax into the present moment. Just relaxing to gravity. And then at the end of the next exhale, just letting your breath return to its own natural rhythm.
Just relaxing any control of the breathing. But just staying in touch with the feeling of the breath in your body. Just having a sense of resting attention on the wave-like movement of the natural breath. As best you can, just being present with each breath. So one of the biggest obstacles to being fully present in any given moment is that we tend to get really caught up in the idea of trying to find our fulfillment in the future.
We're always trying to get somewhere else, become something more or better, or have something more, fix things and solve things. You know, we're always waiting to get there instead of being fully here. And so easily, our whole life can then become a haze of rushing and striving and automaticity. Zen monk, poet and peace activist tThich Nhat Hanh often spoke about this tendency we have to not truly inhabit our moments and he teaches a mantra to help us drop that tendency and come back to the present moment. The mantra is: I have arrived.
I am home. So this is meditation really. It's arriving right here in your life. It's training in being fully alive. So let yourself arrive fully here, in your body, in your being in this moment.
Just arriving in feeling the flow of the breath in your body. Just feeling the breath. Nothing but the breath. And as this practice finishes, taking a deep breath in. And letting it go.
And just beginning to wriggle the fingers and toes. And when you're ready, you can open the eyes. So as you go about the rest of your day, just remembering that if at any time today you find yourself feeling rushed, disconnected, or caught up, you can always come home to the peace of the present moment by repeating the mantra, I have arrived. I am home. I'm wishing you a wonderful day.
Arriving Meditation
Create deep inner calm.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment to get really comfortable and settling in here for this meditation. And when you're ready, allowing the eyes to lightly close. And then just taking three deep, slow, full breaths now. So just breathing in. And breathing out.
Two more breaths like that in the same way. And with each exhale, just having a sense of letting any tension or tightness in the body just soften a little. Letting the whole body just relax into the present moment. Just relaxing to gravity. And then at the end of the next exhale, just letting your breath return to its own natural rhythm.
Just relaxing any control of the breathing. But just staying in touch with the feeling of the breath in your body. Just having a sense of resting attention on the wave-like movement of the natural breath. As best you can, just being present with each breath. So one of the biggest obstacles to being fully present in any given moment is that we tend to get really caught up in the idea of trying to find our fulfillment in the future.
We're always trying to get somewhere else, become something more or better, or have something more, fix things and solve things. You know, we're always waiting to get there instead of being fully here. And so easily, our whole life can then become a haze of rushing and striving and automaticity. Zen monk, poet and peace activist tThich Nhat Hanh often spoke about this tendency we have to not truly inhabit our moments and he teaches a mantra to help us drop that tendency and come back to the present moment. The mantra is: I have arrived.
I am home. So this is meditation really. It's arriving right here in your life. It's training in being fully alive. So let yourself arrive fully here, in your body, in your being in this moment.
Just arriving in feeling the flow of the breath in your body. Just feeling the breath. Nothing but the breath. And as this practice finishes, taking a deep breath in. And letting it go.
And just beginning to wriggle the fingers and toes. And when you're ready, you can open the eyes. So as you go about the rest of your day, just remembering that if at any time today you find yourself feeling rushed, disconnected, or caught up, you can always come home to the peace of the present moment by repeating the mantra, I have arrived. I am home. I'm wishing you a wonderful day.
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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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