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
A meditation to cultivate mindful awareness and also clarity of purpose .
If you haven't already, just taking a few moments now to settle in to your meditation posture. Making yourself as comfortable as possible, but still seeing if you can have more of a sense of sitting upright rather than slouching. Crown of the head extending slightly up towards the ceiling. Allowing the eyes to lightly close, if that feels okay for you, and just bringing your focus to noticing if there's any tension in the jaw and seeing if you can soften it, even if it's just a little bit. That's it.
The scalp softening. The whole face. And letting the shoulders relax back and down. And the belly letting go of any sense of gripping or holding. And now taking three deep, slow, full breaths.
And breathing in and filling the lungs with air. And then release it fully. Two more like that. Breathing in deeply and fully. And release.
And one more time like that. In. And out. And now, at the end of the next exhale, release any control of the breath. Just let the body breathe in its own natural rhythm now.
That's it. And just tuning in to where you can feel the sensations of the breath in the body the most vividly, the most strongly. And making this your resting place for Attention now. Just riding the waves of the breath as they move through the body. Through mindfulness we can learn to unwind from the constant struggle with self improvement, the constant rushing and striving for something more, or to become something else or different than what we already are, so that we can cultivate a deeper sense of contentment and find a more fulfilling way to live and a greater awareness of what truly matters.
So just continuing now to offer yourself this space to relax all of that, and just open to the moment, to the breath. Letting things be as they are and resting within the flow of life, resting within the breath. And now just inviting you to take this moment to contemplate the following questions to reconnect you with a sense of purpose and clarity and intentionality. So the first question is, what matters most to you? Is it certain people in your life? Is it making a difference, making a contribution? Is it connecting with something larger than yourself? What matters most to you? And the next question is, what are your values? Values are qualities that we most want to express through our behavior. They're about who we want to be in this world.
They're things like kindness, courage, loyalty, playfulness, and adventure. There are hundreds of different values. What are your values? Who do you want to be? How do you want to show up in the world today? The next question is, how do you want to be remembered? How do you want to be remembered? And the next question is what is your highest intention for today? And just taking a moment here to marinate in this feeling of connection to what matters most, to a sense of purpose and clarity and presence. And as this practice now begins to draw to a close, take a deep, slow breath in again. And as you breathe out, beginning to wriggle the fingers and the toes.
And then opening the eyes when you're ready. Notice how your mind and body feel after taking this time out to simply be and to reconnect with what matters most. And thank you for your practice. Wishing you a great day, and we'll see you back here tomorrow.
Eulogy Virtues Contemplation
A meditation to cultivate mindful awareness and also clarity of purpose .
Duration
Your default time is based on your progress and is changed automatically as you practice.
If you haven't already, just taking a few moments now to settle in to your meditation posture. Making yourself as comfortable as possible, but still seeing if you can have more of a sense of sitting upright rather than slouching. Crown of the head extending slightly up towards the ceiling. Allowing the eyes to lightly close, if that feels okay for you, and just bringing your focus to noticing if there's any tension in the jaw and seeing if you can soften it, even if it's just a little bit. That's it.
The scalp softening. The whole face. And letting the shoulders relax back and down. And the belly letting go of any sense of gripping or holding. And now taking three deep, slow, full breaths.
And breathing in and filling the lungs with air. And then release it fully. Two more like that. Breathing in deeply and fully. And release.
And one more time like that. In. And out. And now, at the end of the next exhale, release any control of the breath. Just let the body breathe in its own natural rhythm now.
That's it. And just tuning in to where you can feel the sensations of the breath in the body the most vividly, the most strongly. And making this your resting place for Attention now. Just riding the waves of the breath as they move through the body. Through mindfulness we can learn to unwind from the constant struggle with self improvement, the constant rushing and striving for something more, or to become something else or different than what we already are, so that we can cultivate a deeper sense of contentment and find a more fulfilling way to live and a greater awareness of what truly matters.
So just continuing now to offer yourself this space to relax all of that, and just open to the moment, to the breath. Letting things be as they are and resting within the flow of life, resting within the breath. And now just inviting you to take this moment to contemplate the following questions to reconnect you with a sense of purpose and clarity and intentionality. So the first question is, what matters most to you? Is it certain people in your life? Is it making a difference, making a contribution? Is it connecting with something larger than yourself? What matters most to you? And the next question is, what are your values? Values are qualities that we most want to express through our behavior. They're about who we want to be in this world.
They're things like kindness, courage, loyalty, playfulness, and adventure. There are hundreds of different values. What are your values? Who do you want to be? How do you want to show up in the world today? The next question is, how do you want to be remembered? How do you want to be remembered? And the next question is what is your highest intention for today? And just taking a moment here to marinate in this feeling of connection to what matters most, to a sense of purpose and clarity and presence. And as this practice now begins to draw to a close, take a deep, slow breath in again. And as you breathe out, beginning to wriggle the fingers and the toes.
And then opening the eyes when you're ready. Notice how your mind and body feel after taking this time out to simply be and to reconnect with what matters most. And thank you for your practice. Wishing you a great day, and we'll see you back here tomorrow.
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.