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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'll practice developing a quality of peace that can exist independent of what is going on around us.
Let's start by finding a comfortable posture. This could be sitting, standing or lying down. If it's okay, you can close your eyes. And we'll take a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders relax. And allowing the belly and the hands to be at ease. Remember, we're dropping into a relaxed, open awareness.
Letting the breath fall back into its natural rhythm. And just take a few minutes to settle your attention on the breath. Notice all the ways that it wanders off and redirect the attention back to the breath, like a bicep curl for your brain. In this meditation, we're talking about cultivating an inner peace. A kind of piece that can exist even when there's discomfort or the moment isn't perfectly matching how we want it to be.
To help with this, we're going to practice what I call statue meditation. This is where we commit to being 100% still, not moving our fingers, wiggling our toes, or even moving our tongue. What this does is it asks us to be with whatever arises without immediately trying to get away from it. Remember, you can always move if you feel like you need to. And sometimes that's the best practice of self care.
But if you feel okay trying it out, let's just settle into a still posture. And we're doing the same thing where we're tuning to the breath, letting that be our anchor point. But as we notice the little discomforts in the lower back, or maybe the itch on the face, or the desire to move the fingers, or shake the leg, we're going to practice noticing some of that extra energy and discomfort. And instead of reacting to it, take a breath. And relax into it.
And then just gently bringing that attention back to your breath again. I'll give you some time in silence to practice. Each time you feel that urge to move, just meet it with kindness, take a breath, relax into it. Cultivating an inner peace despite the chaos. And we'll slowly start to reorient ourselves back into the space.
Moving the fingers, the toes. It's now okay to move. And you can invite the eyes to open when you're ready. So well done. You did statue meditation.
We had a short dose of it, about 90 seconds, but that's a long period of time. If you've never done stillness like that. It can sometimes be uncomfortable, but that's also part of the point. We're practicing being with things that we would typically run away from or react to. And doing that over and over cultivates a new kind of peace, one that not many people get to experience.
Thank you for your practice and take care.
Cultivate Inner Peace
In this meditation, we'll practice developing a quality of peace that can exist independent of what is going on around us.
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's okay, you can close your eyes. And we'll take a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders relax. And allowing the belly and the hands to be at ease. Remember, we're dropping into a relaxed, open awareness.
Letting the breath fall back into its natural rhythm. And just take a few minutes to settle your attention on the breath. Notice all the ways that it wanders off and redirect the attention back to the breath, like a bicep curl for your brain. In this meditation, we're talking about cultivating an inner peace. A kind of piece that can exist even when there's discomfort or the moment isn't perfectly matching how we want it to be.
To help with this, we're going to practice what I call statue meditation. This is where we commit to being 100% still, not moving our fingers, wiggling our toes, or even moving our tongue. What this does is it asks us to be with whatever arises without immediately trying to get away from it. Remember, you can always move if you feel like you need to. And sometimes that's the best practice of self care.
But if you feel okay trying it out, let's just settle into a still posture. And we're doing the same thing where we're tuning to the breath, letting that be our anchor point. But as we notice the little discomforts in the lower back, or maybe the itch on the face, or the desire to move the fingers, or shake the leg, we're going to practice noticing some of that extra energy and discomfort. And instead of reacting to it, take a breath. And relax into it.
And then just gently bringing that attention back to your breath again. I'll give you some time in silence to practice. Each time you feel that urge to move, just meet it with kindness, take a breath, relax into it. Cultivating an inner peace despite the chaos. And we'll slowly start to reorient ourselves back into the space.
Moving the fingers, the toes. It's now okay to move. And you can invite the eyes to open when you're ready. So well done. You did statue meditation.
We had a short dose of it, about 90 seconds, but that's a long period of time. If you've never done stillness like that. It can sometimes be uncomfortable, but that's also part of the point. We're practicing being with things that we would typically run away from or react to. And doing that over and over cultivates a new kind of peace, one that not many people get to experience.
Thank you for your practice and 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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