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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 body scan meditation designed to help you cultivate self-compassion, self-acceptance, and presence.
Taking a moment to settle the body into a comfortable position. And allowing the eyes to softly close, if that feels okay. And drawing attention into the body. Gathering your attention and moving it all the way down into the feet, right into the soles of the feet. Noticing any sensations.
And now expanding attention to take in the whole of both feet and the ankles. Expanding attention further to take in the lower legs. Just seeing if you can allow any tension here to soften. Bringing a soothing attention to any tightness or discomfort. And then feeling into the knees.
And into, now, the whole legs. Holding both legs in a kindly awareness. And then moving attention to the pelvis and the hips. The abdomen. Noticing the rising and falling of the breath.
And bringing attention to the lower back. And gradually moving up to the whole torso. Including the chest and the upper back. Lower back and belly. Noticing all the physical sensations.
And bringing a kind and gentle attention here. And then moving up into the shoulders. And if there's any difficult or unpleasant sensations or pain, instead of fighting or resisting anything unpleasant, just let it be as it is. Waging peace with it. And then bringing the focus to both arms and hands.
And then shifting up to the neck and the face. Perhaps noticing if there's any tension in the face, in the jaw, the forehead, or the scalp. Seeing if you can soften as you bring a kindly focus here. And then expanding attention throughout the whole physical body. So holding the whole physical body in awareness now.
And as you hold the whole body in awareness, having a sense of compassion and appreciation for your body, with all its scars, imperfections, discomforts, or illnesses. See if you can appreciate this body. Loving it just as it is right now. Feeling at ease in the body. Accepting and appreciating the body.
And then landing the attention back in the breath, and take a deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and body are feeling after taking this time for meditation. And when you're ready, opening the eyes. And if you care to, making an intention now to take this self compassionate and accepting awareness with you into the rest of the day.
Thank you for your practice. Take care.
Compassionate Body Scan
A body scan meditation designed to help you cultivate self-compassion, self-acceptance, and presence.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Taking a moment to settle the body into a comfortable position. And allowing the eyes to softly close, if that feels okay. And drawing attention into the body. Gathering your attention and moving it all the way down into the feet, right into the soles of the feet. Noticing any sensations.
And now expanding attention to take in the whole of both feet and the ankles. Expanding attention further to take in the lower legs. Just seeing if you can allow any tension here to soften. Bringing a soothing attention to any tightness or discomfort. And then feeling into the knees.
And into, now, the whole legs. Holding both legs in a kindly awareness. And then moving attention to the pelvis and the hips. The abdomen. Noticing the rising and falling of the breath.
And bringing attention to the lower back. And gradually moving up to the whole torso. Including the chest and the upper back. Lower back and belly. Noticing all the physical sensations.
And bringing a kind and gentle attention here. And then moving up into the shoulders. And if there's any difficult or unpleasant sensations or pain, instead of fighting or resisting anything unpleasant, just let it be as it is. Waging peace with it. And then bringing the focus to both arms and hands.
And then shifting up to the neck and the face. Perhaps noticing if there's any tension in the face, in the jaw, the forehead, or the scalp. Seeing if you can soften as you bring a kindly focus here. And then expanding attention throughout the whole physical body. So holding the whole physical body in awareness now.
And as you hold the whole body in awareness, having a sense of compassion and appreciation for your body, with all its scars, imperfections, discomforts, or illnesses. See if you can appreciate this body. Loving it just as it is right now. Feeling at ease in the body. Accepting and appreciating the body.
And then landing the attention back in the breath, and take a deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and body are feeling after taking this time for meditation. And when you're ready, opening the eyes. And if you care to, making an intention now to take this self compassionate and accepting awareness with you into the rest of the day.
Thank you for your practice. Take care.
Duration
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- 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
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