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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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This is a practice to develop equanimity: the ability to stay grounded in a non-reactive, non-judgemental awareness of the present moment.
So now just finding a comfortable position for this meditation. And when you're ready, allowing the eyes to gently close. And as a way of gathering your awareness more fully to the here and now, just taking three deep, slow, full breaths. So breathing in. And breathing out.
And just taking two more breaths in the same way. And seeing if you can follow the flow of the breath all the way in, and all the way out. And at the end of the next exhale, just letting the breath return to its own natural rhythm. Shifting your attention all the way down into the soles of the feet. And just being aware of any sensations that are there.
Exploring all the sensations in this part of the body for a few moments. And then scan the attention upwards. Bringing it into the ankles. The lower legs. The thighs.
And scanning the pelvic area and the sit bones. And the back. And the belly. That bottom area of the torso. Now scanning the upper part of the torso, the chest and the back.
And then feeling into the arms and the hands. The shoulders, the neck and the head. And once you've completed the length of the body, you can begin scanning downward slowly in your own time. Scanning the body from top to bottom. Tuning into any and all sensations you find with a kindly curiosity.
And as best you can, just noticing what sensations are here without trying to change or control anything. Just letting it all be exactly as it is. It's not so important what kinds of sensations are here. And we're not trying to get all pleasant sensations and make the unpleasant ones go away. Instead, we're learning to observe sensations as they are moment by moment without automatically reacting to them.
So just continuing to scan the body, noticing sensations without mental commentary about the sensations. Just feeling what's here to be felt, moment by moment. As you continue to develop non-reactivity through mindfulness practice, you'll find yourself becoming less reactive to the ups and downs of life too. When difficulty comes your way, you'll be more able to handle the challenge with wisdom and calm, and you'll be better equipped to maintain peace of mind in all circumstances. And as this practice now comes to a close, just taking a deep breath in.
Breathing out, wriggling fingers and toes. And blinking open the eyes. And take a moment to notice how you feel after taking this time out for meditation.
Equanimity: Being Non-Reactive
This is a practice to develop equanimity: the ability to stay grounded in a non-reactive, non-judgemental awareness of the present moment.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So now just finding a comfortable position for this meditation. And when you're ready, allowing the eyes to gently close. And as a way of gathering your awareness more fully to the here and now, just taking three deep, slow, full breaths. So breathing in. And breathing out.
And just taking two more breaths in the same way. And seeing if you can follow the flow of the breath all the way in, and all the way out. And at the end of the next exhale, just letting the breath return to its own natural rhythm. Shifting your attention all the way down into the soles of the feet. And just being aware of any sensations that are there.
Exploring all the sensations in this part of the body for a few moments. And then scan the attention upwards. Bringing it into the ankles. The lower legs. The thighs.
And scanning the pelvic area and the sit bones. And the back. And the belly. That bottom area of the torso. Now scanning the upper part of the torso, the chest and the back.
And then feeling into the arms and the hands. The shoulders, the neck and the head. And once you've completed the length of the body, you can begin scanning downward slowly in your own time. Scanning the body from top to bottom. Tuning into any and all sensations you find with a kindly curiosity.
And as best you can, just noticing what sensations are here without trying to change or control anything. Just letting it all be exactly as it is. It's not so important what kinds of sensations are here. And we're not trying to get all pleasant sensations and make the unpleasant ones go away. Instead, we're learning to observe sensations as they are moment by moment without automatically reacting to them.
So just continuing to scan the body, noticing sensations without mental commentary about the sensations. Just feeling what's here to be felt, moment by moment. As you continue to develop non-reactivity through mindfulness practice, you'll find yourself becoming less reactive to the ups and downs of life too. When difficulty comes your way, you'll be more able to handle the challenge with wisdom and calm, and you'll be better equipped to maintain peace of mind in all circumstances. And as this practice now comes to a close, just taking a deep breath in.
Breathing out, wriggling fingers and toes. And blinking open the eyes. And take a moment to notice how you feel after taking this time out for meditation.
Duration
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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.
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Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
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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
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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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