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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 use a simple mantra to help us meet our experience with presence, balance, and ease.
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. We'll take a deep breath to settle in .In through the nose. Out through the mouth.
Inviting the jaw to relax. The shoulders can be at ease. As well as the hands and the belly. Giving your body permission to let go for this period of time. The breath can be at its natural rhythm.
And we'll take a few moments to settle our attention in the present moment. You can focus on your body breathing or use something else as an anchor for your attention, like tuning into sound or some part of your body making contact with the floor or your seat. When the mind wanders, we give it a soft acknowledgement. And then use that awareness to bring the attention back. This moment, this breath.
In this meditation, we're going to be cultivating equanimity, this ability to be grounded, amid the changing landscape of our experience, and to help us cultivate this quality of mind, we're going to use a phrase talked about by the teacher Vinny Ferraro. That phrase is: this moment it's like this. This moment it's like this. And so you can continue focusing on your breath or some other experience, but periodically dropping this phrase into your awareness, this moment it's like this. This is especially helpful if you're feeling something difficult.
We can meet that experience with awareness. Acknowledge it. This moment it's like this, not forever, not necessarily, even for a few more moments, but just right now, it's like this. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
Slowly out through the mouth. When you're ready, you can reorient yourself back into the space and invite your eyes to open. Great job. As you go about your day to day, periodically try to drop this phrase into your awareness, this moment it's like this. It will help you make more internal space for whatever the current experience is rather than trying to compartmentalize it, suppress it or fight it.
Thank you for your practice and take care.
Equanimity: Right Now, It’s Like This
In this meditation, we use a simple mantra to help us meet our experience with presence, balance, and ease.
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. We'll take a deep breath to settle in .In through the nose. Out through the mouth.
Inviting the jaw to relax. The shoulders can be at ease. As well as the hands and the belly. Giving your body permission to let go for this period of time. The breath can be at its natural rhythm.
And we'll take a few moments to settle our attention in the present moment. You can focus on your body breathing or use something else as an anchor for your attention, like tuning into sound or some part of your body making contact with the floor or your seat. When the mind wanders, we give it a soft acknowledgement. And then use that awareness to bring the attention back. This moment, this breath.
In this meditation, we're going to be cultivating equanimity, this ability to be grounded, amid the changing landscape of our experience, and to help us cultivate this quality of mind, we're going to use a phrase talked about by the teacher Vinny Ferraro. That phrase is: this moment it's like this. This moment it's like this. And so you can continue focusing on your breath or some other experience, but periodically dropping this phrase into your awareness, this moment it's like this. This is especially helpful if you're feeling something difficult.
We can meet that experience with awareness. Acknowledge it. This moment it's like this, not forever, not necessarily, even for a few more moments, but just right now, it's like this. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
Slowly out through the mouth. When you're ready, you can reorient yourself back into the space and invite your eyes to open. Great job. As you go about your day to day, periodically try to drop this phrase into your awareness, this moment it's like this. It will help you make more internal space for whatever the current experience is rather than trying to compartmentalize it, suppress it or fight it.
Thank you for your practice and take care.
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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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Excellent! Cory gently guides you into internal peace.
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A necessary tool for those who feel lost.
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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.
- 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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