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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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This meditation helps you gain clarity for where you want to direct your energy - including goal setting, values and setting intentions.
Hello and welcome. This meditation session is designed to help you clarify your goals. To enable clarity in relation to your goals, I'll be guiding you to reflect on three core attributes - your values, intentions, and aspirations. So we can call this a via meditation, V-I-A meditation, on clarifying your goals. Via for values, intentions, and aspirations.
So let's get started. I invite you now to find a way to sit or stand or even lie down, if you're lying down in a way that is alert, but relaxed at the same time. Whatever that means for you. Becoming aware of your body. And becoming aware of your breath.
Now let's start with exploring your values. Values, simply defined, are the qualities that are most important to you. For example, creativity or wellbeing, or having meaningful work. Whatever's most important for you in life are your core values. To identify and explore your values, I encourage you to bring to mind a person or persons that you admire.
It may be someone you know personally or someone you used to know, or perhaps it's someone famous. It can even be a fictional character. It could be a family member, someone you've worked with. Anything at all will do. The important thing is that this is somebody that you admire and respect.
So calling this person to mind. Consider the key attributes that they embody. Something that they display that you find admirable, or that you greatly value. For example, it may be that you've seen this person speak up for what they believe in. So you might consider the key value here to be courage.
Or maybe this individual is always available to offer help to those in need. And so the value here is compassion and kindness. So just take a moment to consider some of the key values that you admire in this person or people. Often, the values we admire in others are those same values that we aspire for in ourselves. So turning your attention towards yourself now, consider if the values that you highlighted are, in fact, your own personal values.
Perhaps asking yourself if these values are the same ones that you embody or that you aspire to express more of in your own life. And if that's not quite the case, what are some of the values that you aspire to express more of in your life? What are some of those things that are most important to you? And note whatever emerges as you moved through this reflection. Now inviting your core values to be your anchor point, as you move towards reflecting on your goals. So reflect for a moment. How might I embody the values I hold to meet the challenges, the opportunities, or the obstacles that may come my way? How might I embody the values I hold to meet the challenges, opportunities, or obstacles that may come my way? Now as you hold these values in your awareness, I invite you to shift your attention to your intention.
Your intention to realize these values as part of your daily life. And what I mean by intention is your innate capacity to harness and direct your energy and effort at will. So take a moment now to reflect on where and how you might harness and direct your energy and effort towards living what's most important to you, that is towards living your values. How might you most skillfully respond to what life is presenting you? What intention might you set? How might you harness and direct your energy and effort to realize your values? Taking a moment to reflect and notice what emerges. Now that you're clear on your values and intentions, I'd invite you to turn towards setting your aspirations.
An aspiration is something you wish to accomplish in this phase of your life. You can begin by asking yourself, what matters most to me at this stage in my life? Next, you can also ask, where am I most wanting to put my energy and see results ? Where am I most wanting to put my energy and see results? Take a moment now to notice what emerges when you pose these questions. What matters most to me at this stage in my life? And, where am I most wanting to put my energy and see results? This aspiration rooted in your values and intentions may be personal or professional, big or small. It's what you're hoping to manifest in your life now and into the future. This is what you hope for.
This is your goal. Visualizing this goal with vividness and clarity and holding it for a moment in your mind and in your heart. And now we'll bring this practice to a close. And I'd invite you to take three slightly deeper breaths at your own pace. And my hope, as we close this practice, is that you have one small measure of clarity on a goal you wish to achieve, the values you will bring forth to meet them, and the intention with which you'll energize your efforts.
I wish you every success and I thank you for your practice.
Clarify Your Goals
This meditation helps you gain clarity for where you want to direct your energy - including goal setting, values and setting intentions.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hello and welcome. This meditation session is designed to help you clarify your goals. To enable clarity in relation to your goals, I'll be guiding you to reflect on three core attributes - your values, intentions, and aspirations. So we can call this a via meditation, V-I-A meditation, on clarifying your goals. Via for values, intentions, and aspirations.
So let's get started. I invite you now to find a way to sit or stand or even lie down, if you're lying down in a way that is alert, but relaxed at the same time. Whatever that means for you. Becoming aware of your body. And becoming aware of your breath.
Now let's start with exploring your values. Values, simply defined, are the qualities that are most important to you. For example, creativity or wellbeing, or having meaningful work. Whatever's most important for you in life are your core values. To identify and explore your values, I encourage you to bring to mind a person or persons that you admire.
It may be someone you know personally or someone you used to know, or perhaps it's someone famous. It can even be a fictional character. It could be a family member, someone you've worked with. Anything at all will do. The important thing is that this is somebody that you admire and respect.
So calling this person to mind. Consider the key attributes that they embody. Something that they display that you find admirable, or that you greatly value. For example, it may be that you've seen this person speak up for what they believe in. So you might consider the key value here to be courage.
Or maybe this individual is always available to offer help to those in need. And so the value here is compassion and kindness. So just take a moment to consider some of the key values that you admire in this person or people. Often, the values we admire in others are those same values that we aspire for in ourselves. So turning your attention towards yourself now, consider if the values that you highlighted are, in fact, your own personal values.
Perhaps asking yourself if these values are the same ones that you embody or that you aspire to express more of in your own life. And if that's not quite the case, what are some of the values that you aspire to express more of in your life? What are some of those things that are most important to you? And note whatever emerges as you moved through this reflection. Now inviting your core values to be your anchor point, as you move towards reflecting on your goals. So reflect for a moment. How might I embody the values I hold to meet the challenges, the opportunities, or the obstacles that may come my way? How might I embody the values I hold to meet the challenges, opportunities, or obstacles that may come my way? Now as you hold these values in your awareness, I invite you to shift your attention to your intention.
Your intention to realize these values as part of your daily life. And what I mean by intention is your innate capacity to harness and direct your energy and effort at will. So take a moment now to reflect on where and how you might harness and direct your energy and effort towards living what's most important to you, that is towards living your values. How might you most skillfully respond to what life is presenting you? What intention might you set? How might you harness and direct your energy and effort to realize your values? Taking a moment to reflect and notice what emerges. Now that you're clear on your values and intentions, I'd invite you to turn towards setting your aspirations.
An aspiration is something you wish to accomplish in this phase of your life. You can begin by asking yourself, what matters most to me at this stage in my life? Next, you can also ask, where am I most wanting to put my energy and see results ? Where am I most wanting to put my energy and see results? Take a moment now to notice what emerges when you pose these questions. What matters most to me at this stage in my life? And, where am I most wanting to put my energy and see results? This aspiration rooted in your values and intentions may be personal or professional, big or small. It's what you're hoping to manifest in your life now and into the future. This is what you hope for.
This is your goal. Visualizing this goal with vividness and clarity and holding it for a moment in your mind and in your heart. And now we'll bring this practice to a close. And I'd invite you to take three slightly deeper breaths at your own pace. And my hope, as we close this practice, is that you have one small measure of clarity on a goal you wish to achieve, the values you will bring forth to meet them, and the intention with which you'll energize your efforts.
I wish you every success and I thank you for your practice.
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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.
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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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