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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 practice, learn to step back from thoughts and emotions, and observe what’s going on in the mind.
So finding your way now into as comfortable a position as possible for the meditation. And when you're ready, just closing the eyes. And as a way of settling in, taking three deep, slow breaths. So breathing in now. And breathing out.
And two more breaths in the same way. And with each exhale, allowing yourself to really arrive here and now more fully. And just knowing that you can let everything else go for a while. And then letting the breath return to its own natural rhythm and pace. But just continuing to feel the sensations of the breath moving in your body.
And finding that place in the body where you feel the breath most vividly. And letting your awareness just take up residence here, inside the feelings of the breath. And as you maintain your attention on the feeling of the breath, thoughts will likely be coming and going in your awareness, and that's totally normal. We're not trying to clear the mind. So simply allow any thoughts to come and go freely as they please.
So don't try to hold on to them or follow them. And there's no need to try and push them away. Just simply acknowledge their presence, a little bit like nodding at a stranger passing by on the street. And just let them be as you gently, but persistently stay in touch with the feeling of the breath, just as best you can. And if the mind wanders, just notice the thought that distracted you and then gently return your attention to the breath.
And as this practice begins to draw to a close, just take a deep breath in. And as you breathe out, just gently wiggling the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And when you're ready, just opening the eyes. Epictetus, a Greek philosopher, once said, "We are not disturbed by what happens to us, but by our thoughts about what happens." And what we're learning here is to not become so caught up in and disturbed by our thoughts.
And we're developing our ability to uncover a sense of calm and contentment from within.
Becoming Non-Reactive
In this practice, learn to step back from thoughts and emotions, and observe what’s going on in the mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So finding your way now into as comfortable a position as possible for the meditation. And when you're ready, just closing the eyes. And as a way of settling in, taking three deep, slow breaths. So breathing in now. And breathing out.
And two more breaths in the same way. And with each exhale, allowing yourself to really arrive here and now more fully. And just knowing that you can let everything else go for a while. And then letting the breath return to its own natural rhythm and pace. But just continuing to feel the sensations of the breath moving in your body.
And finding that place in the body where you feel the breath most vividly. And letting your awareness just take up residence here, inside the feelings of the breath. And as you maintain your attention on the feeling of the breath, thoughts will likely be coming and going in your awareness, and that's totally normal. We're not trying to clear the mind. So simply allow any thoughts to come and go freely as they please.
So don't try to hold on to them or follow them. And there's no need to try and push them away. Just simply acknowledge their presence, a little bit like nodding at a stranger passing by on the street. And just let them be as you gently, but persistently stay in touch with the feeling of the breath, just as best you can. And if the mind wanders, just notice the thought that distracted you and then gently return your attention to the breath.
And as this practice begins to draw to a close, just take a deep breath in. And as you breathe out, just gently wiggling the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And when you're ready, just opening the eyes. Epictetus, a Greek philosopher, once said, "We are not disturbed by what happens to us, but by our thoughts about what happens." And what we're learning here is to not become so caught up in and disturbed by our thoughts.
And we're developing our ability to uncover a sense of calm and contentment from within.
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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