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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 practicing befriending our experience rather than trying to transcend our experience.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll settle in together by taking a deep breath. In through the nose.
And slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly, And you're letting yourself settle into yourself. So often we're trying to change something about ourself in an effort to feel more okay in our life, that there will always be something we can change or improve.
And so as an experiment, just see what it's like to settle into yourself as you are right now. The phrase that you can introduce into your awareness is: What if I were okay in this moment? What if I were okay in this moment? And just see how your mind receives that? And if it comes easily, see if you can settle into it even more deeply. Becoming more at ease with the many dimensions of who you are. What if I were okay in this moment? And as you dwell in this inquiry, notice what arises for you. And notice if there are aspects of your experience that the mind goes, well you're not okay because of this or this.
Or maybe it's more subtle. It's like, yes, you're okay, but there's still this thing you need to change. And so, whatever that is, lurking behind the scenes, if you can bring that into your awareness for a few moments, and just give it some love. You could even say, you're welcome here too. I see you.
You just represent another part of what it means to be human. And either as a visual or a felt sense, see if you can feel yourself embracing that part of you. We'll take one more deep breath together. In through the nose. Slowly out through the mouth.
And when you're ready, you can invite your eyes to open again. Great job. The more at ease you become with yourself, the less you need to manufacture the world around you for comfort. This is big work and you're on the path. So thank you for your practice today.
I'll talk to you soon. Until we speak again, take care.
Befriend Yourself
In this meditation, we practicing befriending our experience rather than trying to transcend our experience.
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. If it feels okay to do so, you can close your eyes. And we'll settle in together by taking a deep breath. In through the nose.
And slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly, And you're letting yourself settle into yourself. So often we're trying to change something about ourself in an effort to feel more okay in our life, that there will always be something we can change or improve.
And so as an experiment, just see what it's like to settle into yourself as you are right now. The phrase that you can introduce into your awareness is: What if I were okay in this moment? What if I were okay in this moment? And just see how your mind receives that? And if it comes easily, see if you can settle into it even more deeply. Becoming more at ease with the many dimensions of who you are. What if I were okay in this moment? And as you dwell in this inquiry, notice what arises for you. And notice if there are aspects of your experience that the mind goes, well you're not okay because of this or this.
Or maybe it's more subtle. It's like, yes, you're okay, but there's still this thing you need to change. And so, whatever that is, lurking behind the scenes, if you can bring that into your awareness for a few moments, and just give it some love. You could even say, you're welcome here too. I see you.
You just represent another part of what it means to be human. And either as a visual or a felt sense, see if you can feel yourself embracing that part of you. We'll take one more deep breath together. In through the nose. Slowly out through the mouth.
And when you're ready, you can invite your eyes to open again. Great job. The more at ease you become with yourself, the less you need to manufacture the world around you for comfort. This is big work and you're on the path. So thank you for your practice today.
I'll talk to you soon. Until we speak 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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