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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 practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.
So starting off here by taking a moment to get really comfortable and settled here for meditation. Allowing your eyes to gently close. And taking a deep breath in. And letting it go. And just resting attention nowon the feeling of your breath.
Just riding the waves of breath in the body. Feeling the sensations. And letting the sensations of the breath anchor you and ground you in the present moment. And if you have something really unpleasant or challenging happening in your experience, such as a strong pain in the body or a really difficult emotion, just seeing if you can begin to bring a kindly and tender awareness right into where you experience those sensations of pain. Almost as if you're attending to it, like you would tend to a loved one who was hurting.
And bringing it kindness. Perhaps even imagining that you could breathe a compassionate and soothing breath right into and out from where you feel those sensations. And of course, if there's no unpleasant or challenging experience present, then you can simply feel the flow of the breathing. If we can bring a compassionate and kindly awareness to our difficulty, in that way, we're no longer locked in a struggle against what's happening. But we're able to befriend it.
And then we can meet what's happening with our full presence. Waging peace with our present moment experience. So just continuing to feel the flow of the breath here for a few more moments. Just resting in the present moment, resting in the feeling of the breathing. And as the practice comes towards the close, once again taking a deep breath in.
Letting it go. And beginning to wriggle the fingers and toes. And when you're ready, opening the eyes. And perhaps now making an intention to take this attitude of kindliness, of befriending what is into the rest of your day. And wishing you a great day and thank you for your practice.
Befriending and Soothing Emotions
A practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So starting off here by taking a moment to get really comfortable and settled here for meditation. Allowing your eyes to gently close. And taking a deep breath in. And letting it go. And just resting attention nowon the feeling of your breath.
Just riding the waves of breath in the body. Feeling the sensations. And letting the sensations of the breath anchor you and ground you in the present moment. And if you have something really unpleasant or challenging happening in your experience, such as a strong pain in the body or a really difficult emotion, just seeing if you can begin to bring a kindly and tender awareness right into where you experience those sensations of pain. Almost as if you're attending to it, like you would tend to a loved one who was hurting.
And bringing it kindness. Perhaps even imagining that you could breathe a compassionate and soothing breath right into and out from where you feel those sensations. And of course, if there's no unpleasant or challenging experience present, then you can simply feel the flow of the breathing. If we can bring a compassionate and kindly awareness to our difficulty, in that way, we're no longer locked in a struggle against what's happening. But we're able to befriend it.
And then we can meet what's happening with our full presence. Waging peace with our present moment experience. So just continuing to feel the flow of the breath here for a few more moments. Just resting in the present moment, resting in the feeling of the breathing. And as the practice comes towards the close, once again taking a deep breath in.
Letting it go. And beginning to wriggle the fingers and toes. And when you're ready, opening the eyes. And perhaps now making an intention to take this attitude of kindliness, of befriending what is into the rest of your day. And wishing you a great day and thank you for your practice.
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.
- 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.
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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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