Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
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
00:00
00:00
When we fight our stress, we create more stress. In this meditation, we'll practice holding our stress with spacious, curious awareness, so that it can be processed and let go.
Let's start by finding a comfortable posture. This could be sitting down in a chair or on the floor, or it could be lying down in a bed or standing, if you prefer that. But something that allows you to feel alert, but also at ease. And if you're sitting, we might say sitting upright, but not uptight. If it's comfortable, you can invite your eyes to close.
And we'll start by taking a deep breath together. In through the nose. And slowly out through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched right now.
Inviting the shoulders to be at ease. As well as the hands and the belly. And we'll let the breath fall back into its natural rhythm. You don't need to try to deepen it or breathe in a way that you think is appropriate for meditation. Just let the breath be natural.
And all you're doing is bringing a gentle awareness to the fact that you're breathing. If you'd like, you can even place one hand on your belly to feel the breath more vividly. As the mind wanders, you just gently notice it with kind awareness. The thoughts will come up. You just say, Hey, thoughts.
And direct the attention back to the breath. Just this moment. Just this breath. And in this meditation, we're really exploring developing our stress container. That is this capacity within us to hold what we're experiencing with love and compassion and care, rather than forcing it out or creating more tension by resisting it.
So take a moment to notice any stress that might be in the body or in the mind. And just what that feels like. It could be an accumulation of stress from earlier today or stuff from years ago that's just weighing heavy. Whatever you notice any stress that's there. You might feel the tendency to contract around it, to try to turn the attention away from it.
Instead, just meet it with a smile. Say, Hey, stress. I see you. I know things have been tough. I know you're worried.
I know there's a lot going on, but we're okay. I appreciate you doing your job. I'm just going to be here with you. Just notice what it's like to take that relationship to your stress. Recognizing that who you are is different than the stress and bigger than the stress.
There's a part of you that can hold the full experience without drowning in it. And you're just practicing connecting to that part of you. So let's take one more deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can allow your eyes to open again. As you go about your day, see if you can practice cultivating this stress container. When you feel stress, instead of immediately fighting it or pushing it, just meet it with kindness, with compassion and connect to that part of you that is bigger than the stress. Thank you for your practice. And I'll talk to you soon.
Take care.
Build Your Stress Container
When we fight our stress, we create more stress. In this meditation, we'll practice holding our stress with spacious, curious awareness, so that it can be processed and let go.
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 down in a chair or on the floor, or it could be lying down in a bed or standing, if you prefer that. But something that allows you to feel alert, but also at ease. And if you're sitting, we might say sitting upright, but not uptight. If it's comfortable, you can invite your eyes to close.
And we'll start by taking a deep breath together. In through the nose. And slowly out through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched right now.
Inviting the shoulders to be at ease. As well as the hands and the belly. And we'll let the breath fall back into its natural rhythm. You don't need to try to deepen it or breathe in a way that you think is appropriate for meditation. Just let the breath be natural.
And all you're doing is bringing a gentle awareness to the fact that you're breathing. If you'd like, you can even place one hand on your belly to feel the breath more vividly. As the mind wanders, you just gently notice it with kind awareness. The thoughts will come up. You just say, Hey, thoughts.
And direct the attention back to the breath. Just this moment. Just this breath. And in this meditation, we're really exploring developing our stress container. That is this capacity within us to hold what we're experiencing with love and compassion and care, rather than forcing it out or creating more tension by resisting it.
So take a moment to notice any stress that might be in the body or in the mind. And just what that feels like. It could be an accumulation of stress from earlier today or stuff from years ago that's just weighing heavy. Whatever you notice any stress that's there. You might feel the tendency to contract around it, to try to turn the attention away from it.
Instead, just meet it with a smile. Say, Hey, stress. I see you. I know things have been tough. I know you're worried.
I know there's a lot going on, but we're okay. I appreciate you doing your job. I'm just going to be here with you. Just notice what it's like to take that relationship to your stress. Recognizing that who you are is different than the stress and bigger than the stress.
There's a part of you that can hold the full experience without drowning in it. And you're just practicing connecting to that part of you. So let's take one more deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can allow your eyes to open again. As you go about your day, see if you can practice cultivating this stress container. When you feel stress, instead of immediately fighting it or pushing it, just meet it with kindness, with compassion and connect to that part of you that is bigger than the stress. Thank you for your practice. And I'll talk to you soon.
Take care.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
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
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.