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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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In this meditation, we practice being deeply at peace with the moment as it is, while still feeling a motivation for growth and change.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it feels okay to do so, you can close your eyes. 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. Letting the shoulders be at ease. And the hands and the belly. As the body settles in, the breath can settle into its natural rhythm.
So today we're going to focus on cultivating a quality of contentment within ourself. And since a lot of our perceived contentment is related to how we feel in the body, we'll do a body scan meditation. So you can begin by bringing your awareness to the sensations in your head. This can include the top of your head, your face, back of your head, the ears. Just notice what it's like to feel this part of your body.
And this kind of awareness that we're bringing to the body scan is a compassionate curiosity. There's no right experience. Sometimes there'll be intense sensation. Sometimes, no sensation. So we made it with softness and an attitude of, Oh, this is interesting.
As we slide down into the shoulders and the arms. Feeling the sensations in the hands. Jumping the awareness over to the chest region. Maybe even feeling the heart beating. As you slide down now, feeling the belly.
Noticing the breath and creating some movement in the belly region. Down to the pelvis. The thighs. And as you're doing this, you can notice what your relationship to your body is. And whatever is arising, you're meeting it with that compassionate curiosity.
The privilege of being able to have a body functioning in whatever capacity it is. Down through the knees. Shins and calves. And then the feet. And then zooming out, bringing your awareness to your body as a whole.
And just saying, this is what my body is right now and this is how it feels right now. Not forever, not necessarily in the next moment, but just right now. Let's take one more deep breath together. In through the nose. And slowly out through the mouth.
And when you're ready, you can reorient yourself back into this space. Inviting the eyes to open. And gave yourself a little pat on the back. Great job today. As you're going throughout your day today, and you notice yourself frustrated with something and you have a negative internal experience, you can first assess, is this something that I need to be frustrated about? And should I take action because of this emotion? And if not, if it's not something that requires the feeling in order to do something, and see if you can practice just accepting and being with whatever the experience is.
Breathing into it saying, this is okay. I can be with this. By doing this, we're not only developing emotional regulation. But we're developing an equanimity with many different experiences, including the more uncomfortable ones. And this over time will lead to a much deeper contentment as we live our lives.
So you're doing great. Thanks for your practice. And we'll talk to you soon. Until next time, take care.
Contentment vs. Complacency
In this meditation, we practice being deeply at peace with the moment as it is, while still feeling a motivation for growth and change.
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, standing or lying down. If it feels okay to do so, you can close your eyes. 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. Letting the shoulders be at ease. And the hands and the belly. As the body settles in, the breath can settle into its natural rhythm.
So today we're going to focus on cultivating a quality of contentment within ourself. And since a lot of our perceived contentment is related to how we feel in the body, we'll do a body scan meditation. So you can begin by bringing your awareness to the sensations in your head. This can include the top of your head, your face, back of your head, the ears. Just notice what it's like to feel this part of your body.
And this kind of awareness that we're bringing to the body scan is a compassionate curiosity. There's no right experience. Sometimes there'll be intense sensation. Sometimes, no sensation. So we made it with softness and an attitude of, Oh, this is interesting.
As we slide down into the shoulders and the arms. Feeling the sensations in the hands. Jumping the awareness over to the chest region. Maybe even feeling the heart beating. As you slide down now, feeling the belly.
Noticing the breath and creating some movement in the belly region. Down to the pelvis. The thighs. And as you're doing this, you can notice what your relationship to your body is. And whatever is arising, you're meeting it with that compassionate curiosity.
The privilege of being able to have a body functioning in whatever capacity it is. Down through the knees. Shins and calves. And then the feet. And then zooming out, bringing your awareness to your body as a whole.
And just saying, this is what my body is right now and this is how it feels right now. Not forever, not necessarily in the next moment, but just right now. Let's take one more deep breath together. In through the nose. And slowly out through the mouth.
And when you're ready, you can reorient yourself back into this space. Inviting the eyes to open. And gave yourself a little pat on the back. Great job today. As you're going throughout your day today, and you notice yourself frustrated with something and you have a negative internal experience, you can first assess, is this something that I need to be frustrated about? And should I take action because of this emotion? And if not, if it's not something that requires the feeling in order to do something, and see if you can practice just accepting and being with whatever the experience is.
Breathing into it saying, this is okay. I can be with this. By doing this, we're not only developing emotional regulation. But we're developing an equanimity with many different experiences, including the more uncomfortable ones. And this over time will lead to a much deeper contentment as we live our lives.
So you're doing great. Thanks for your practice. And we'll talk to you soon. Until next time, take care.
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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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