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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'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.
In this session, we're going to practice feeling completely safe so that our mind and body is no longer on high alert and can let go into deep sleep. So when you're ready, you can allow your eyes to close, if you haven't already. And we'll start by tuning into the sound of the bell as a way to calm our attention. We'll take a deep breath in through the nose. Breathing in.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. As well as any other muscles that may be tense in the face. Letting the shoulders soften. And the belly.
And as you take a deep breath into your body, letting that breath relax any other area that may be holding tension. Eventually allowing your breath to settle back into its natural rhythm. And just settling your attention with the breathing. When the mind wanders, you just gently bring it back to the breath as a home base, and also as a place of safety. Throughout much of the day, the brain and the body are on high alert.
A lot of stimulation, a lot of things to do. But right now, we get to remind the mind and the body that there's no place else we need to be. There's nothing we need to do. And we're safe and calm. Nobody needs anything from us.
And there's no threats in this moment that we have to contend with. So see if you can feel the goodness and the safety of being supported by the surface beneath you. Maybe feeling the warmth of your covers. As if being enveloped by someone who cares deeply about you. Feeling that tender care that's offered to you in this moment, and that you're also offering to yourself.
Creating a sense of safety for yourself. You worked hard today. You did a lot. But now it's time to rest. There's nothing you need to worry about.
Nothing you need to fix. Nothing you need to defend yourself from. It's okay to let go. You're safe. And as you breathe in, see if you can breathe in that safety, that feeling of goodness and comfort and care.
And exhaling, letting the body get heavier, more relaxed and more calm. Surrendering deeper into the night. Giving yourself full permission to let go. Have a great sleep. Take care.
Feeling Safe
In this meditation, we'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.
Duration
Your default time is based on your progress and is changed automatically as you practice.
In this session, we're going to practice feeling completely safe so that our mind and body is no longer on high alert and can let go into deep sleep. So when you're ready, you can allow your eyes to close, if you haven't already. And we'll start by tuning into the sound of the bell as a way to calm our attention. We'll take a deep breath in through the nose. Breathing in.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. As well as any other muscles that may be tense in the face. Letting the shoulders soften. And the belly.
And as you take a deep breath into your body, letting that breath relax any other area that may be holding tension. Eventually allowing your breath to settle back into its natural rhythm. And just settling your attention with the breathing. When the mind wanders, you just gently bring it back to the breath as a home base, and also as a place of safety. Throughout much of the day, the brain and the body are on high alert.
A lot of stimulation, a lot of things to do. But right now, we get to remind the mind and the body that there's no place else we need to be. There's nothing we need to do. And we're safe and calm. Nobody needs anything from us.
And there's no threats in this moment that we have to contend with. So see if you can feel the goodness and the safety of being supported by the surface beneath you. Maybe feeling the warmth of your covers. As if being enveloped by someone who cares deeply about you. Feeling that tender care that's offered to you in this moment, and that you're also offering to yourself.
Creating a sense of safety for yourself. You worked hard today. You did a lot. But now it's time to rest. There's nothing you need to worry about.
Nothing you need to fix. Nothing you need to defend yourself from. It's okay to let go. You're safe. And as you breathe in, see if you can breathe in that safety, that feeling of goodness and comfort and care.
And exhaling, letting the body get heavier, more relaxed and more calm. Surrendering deeper into the night. Giving yourself full permission to let go. Have a great sleep. Take care.
Duration
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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
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