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
In this meditation, we'll practice meditation techniques that help us melt bodily tension that we didn't even know we had.
Today's practice will simply be about sinking deeper into relaxation, calmness, and deep sleep. If you haven't already done so, you can invite your eyes to close. And we'll tune into the sound of the bells. Taking a nice deep breath in through the nose. Breathing in.
Slowly out through the mouth. Inviting your jaw to relax and be at ease. The teeth don't need to be clenched. And it's okay for the face to be its natural face. Invite the shoulders to soften.
They don't need to be bunched. And the hands and belly. All areas that tend to accumulate some tension over the course of the day. And as you relax the body, you can let your breath come back to its natural rhythm. The breath is a place you can always come back to, in the meditation and throughout the night.
When your mind gets overwhelmed, lost in thought, worry about the day ahead, just come back to the breath as a way to settle and anchor your attention. And you always get to remind yourself in preparation for sleep, that there's no place else you need to go, nothing you need to do, and no problems that you need to solve. So feel your body start to sink deeply into that understanding, that right now you can fully let go. Any little bit of tension in the body, you just get to give it full permission to let go and to be at ease. And with each letting go, feel the body sink deeper into the surface beneath you.
Almost as if you were sinking deeper into the ocean. Getting stiller, more quiet, more calm. And all the worries, the waves, the chaos, it's way up there on the surface. But it's not here. Relaxing, settling, releasing, and letting go.
You did the best you could today. You woke up. You made it through. You did your job, however you were able to do it today. And now this is your time to fully turn off.
Give yourself that space of self-care, permission to nourish yourself with deep sleep. And with each exhale, just feeling into that more deeply, relaxing, more deeply, sinking in more deeply. You have a lot of tools in your toolbox to now create deeper sleep. You're welcome to come back to any of these at any time they're here for you. And you're also welcome to practice them on your own.
It's been a pleasure accompanying you on this sleep journey. I wish you well on your path and I wish you well in your night of sleep. Until we talk again, as always, take care.
Deep Relaxation
In this meditation, we'll practice meditation techniques that help us melt bodily tension that we didn't even know we had.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Today's practice will simply be about sinking deeper into relaxation, calmness, and deep sleep. If you haven't already done so, you can invite your eyes to close. And we'll tune into the sound of the bells. Taking a nice deep breath in through the nose. Breathing in.
Slowly out through the mouth. Inviting your jaw to relax and be at ease. The teeth don't need to be clenched. And it's okay for the face to be its natural face. Invite the shoulders to soften.
They don't need to be bunched. And the hands and belly. All areas that tend to accumulate some tension over the course of the day. And as you relax the body, you can let your breath come back to its natural rhythm. The breath is a place you can always come back to, in the meditation and throughout the night.
When your mind gets overwhelmed, lost in thought, worry about the day ahead, just come back to the breath as a way to settle and anchor your attention. And you always get to remind yourself in preparation for sleep, that there's no place else you need to go, nothing you need to do, and no problems that you need to solve. So feel your body start to sink deeply into that understanding, that right now you can fully let go. Any little bit of tension in the body, you just get to give it full permission to let go and to be at ease. And with each letting go, feel the body sink deeper into the surface beneath you.
Almost as if you were sinking deeper into the ocean. Getting stiller, more quiet, more calm. And all the worries, the waves, the chaos, it's way up there on the surface. But it's not here. Relaxing, settling, releasing, and letting go.
You did the best you could today. You woke up. You made it through. You did your job, however you were able to do it today. And now this is your time to fully turn off.
Give yourself that space of self-care, permission to nourish yourself with deep sleep. And with each exhale, just feeling into that more deeply, relaxing, more deeply, sinking in more deeply. You have a lot of tools in your toolbox to now create deeper sleep. You're welcome to come back to any of these at any time they're here for you. And you're also welcome to practice them on your own.
It's been a pleasure accompanying you on this sleep journey. I wish you well on your path and I wish you well in your night of sleep. Until we talk again, as always, 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.