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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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Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
For this body scan meditation, you might like to practice lying down, perhaps on a yoga mat or a couch or a bed. So just settling into your position now. And allowing the eyes to close, if that feels okay. And then gathering your attention and moving it all the way down into the feet, right into the soles of the feet. And just noticing the physical sensations arising here in the feet, in this moment.
And then expanding attention to take in both feet and the ankles. Just any and all sensations arising, moment by moment. And if there's no sensations, that's fine. Just noticing a blankness. We're not trying to make sensations happen.
We're just paying attention to what's already here. So now expanding your attention a little further to take in the lower legs. And then the knees. And now the whole legs. So just holding both legs center stage in your awareness and just letting everything else drop away.
You might be feeling the touch of fabrics on skin or a sense of temperature or pressure, tingling, vibration. And then moving attention now to the pelvis and the hips. And the abdomen. Noticing the movement of the breath, perhaps rising and falling. And feeling into now the lower back.
And gradually now moving up the torso to the chest and the upper back, right up to the shoulders. And noticing all the physical sensations in this region of the body as the body continues to breathe. And now shifting the focus to the arms, the right arm, the left arm, both arms together, including the hands and the fingers. And then moving to the neck and the face, the whole head. Perhaps noticing if there's any tension in the jaw or the forehead or the scalp.
And noticing if there's a natural softening as you bring your focus here. And now beginning to expand your attention until you're holding the whole body in awareness now. The whole body held in awareness. Just xperiencing the whole body is a field of ever-changing sensations. And just seeing if it's possible to allow the sensations in the body to be just as they are.
Not trying to change anything. Letting go, if you can, of wanting things to be different. And instead just resting here with these sensations, in this moment, with a sense of just letting it all be. And as this practice now draws to a close, taking a deep breath in. As you breathe out, wriggling fingers and toes.
And just notice how your mind and body are feeling after this meditation. When you're ready, opening the eyes.
Body Scan
Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
For this body scan meditation, you might like to practice lying down, perhaps on a yoga mat or a couch or a bed. So just settling into your position now. And allowing the eyes to close, if that feels okay. And then gathering your attention and moving it all the way down into the feet, right into the soles of the feet. And just noticing the physical sensations arising here in the feet, in this moment.
And then expanding attention to take in both feet and the ankles. Just any and all sensations arising, moment by moment. And if there's no sensations, that's fine. Just noticing a blankness. We're not trying to make sensations happen.
We're just paying attention to what's already here. So now expanding your attention a little further to take in the lower legs. And then the knees. And now the whole legs. So just holding both legs center stage in your awareness and just letting everything else drop away.
You might be feeling the touch of fabrics on skin or a sense of temperature or pressure, tingling, vibration. And then moving attention now to the pelvis and the hips. And the abdomen. Noticing the movement of the breath, perhaps rising and falling. And feeling into now the lower back.
And gradually now moving up the torso to the chest and the upper back, right up to the shoulders. And noticing all the physical sensations in this region of the body as the body continues to breathe. And now shifting the focus to the arms, the right arm, the left arm, both arms together, including the hands and the fingers. And then moving to the neck and the face, the whole head. Perhaps noticing if there's any tension in the jaw or the forehead or the scalp.
And noticing if there's a natural softening as you bring your focus here. And now beginning to expand your attention until you're holding the whole body in awareness now. The whole body held in awareness. Just xperiencing the whole body is a field of ever-changing sensations. And just seeing if it's possible to allow the sensations in the body to be just as they are.
Not trying to change anything. Letting go, if you can, of wanting things to be different. And instead just resting here with these sensations, in this moment, with a sense of just letting it all be. And as this practice now draws to a close, taking a deep breath in. As you breathe out, wriggling fingers and toes.
And just notice how your mind and body are feeling after this meditation. When you're ready, opening the eyes.
Duration
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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
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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.
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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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