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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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Cultivate presence, peace, and gratitude in this uplifting and serene meditation.
Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.
So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.
And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.
Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.
What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.
And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your day. Thank you for your practice.
Take care.
Enjoying This Moment
Cultivate presence, peace, and gratitude in this uplifting and serene meditation.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Settling into your meditation posture for today's practice. Allowing the eyes to close. And taking one deep, slow breath in. And a long steady breath out. And as you breathe out, allowing any tension in the body to soften a little.
So relaxing the jaw. Softening through the shoulders. Letting the belly release any tension. And the hands to soften. Just letting the whole body relax a little more and settle into this moment.
And the mind tends to also hold tension. So we have this mental tendency to fixate on our problems and our to-do lists, our worries, our regrets and our plans. But in this moment, right now, can you get a sense of letting that mental tension subside a little? Letting it go in the same way that you let go of tension in the body and beginning to bring in a sense of letting yourself enjoy this moment. Inviting you to pay attention to anything in your present moment experience that's pleasant. So keeping your focus grounded in your sense perceptions.
Noticing maybe there's sounds around you, for instance, that are quite pleasant. Maybe the soft texture of fabrics against your skin is pleasant. Or maybe your belly is soft or your hands are soft and that feels pleasant. So continuing to scan through your present moment experience. And when you find something that's pleasant, staying with it for a few breaths and really having a sense of soaking it in, appreciating it, enjoying it and dwelling in it for a few moments.
What else can you notice? Perhaps there's an absence of hunger or pain and that's pleasant. The body feels warm enough or cool enough and that's pleasant. Just keep scanning through your experience. Enjoying and appreciating what's here to be felt and known and experienced. And as this practice now begins to come towards a close, taking another deep, slow breath in.
And as you breathe out, beginning to wriggle the fingers and the toes. And notice how your mind and your body feel after taking this time to appreciate the good in the present moment. And when you're ready, opening the eyes. And if you care to, perhaps making an intention now to take this appreciative and open awareness with you into the rest of your 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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