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 four-step meditation to help you work with strong or difficult emotions. Learn to meet your distress with wisdom, compassion and awareness.
So just beginning by settling into a comfortable position. Gently closing the eyes. And bringing your attention to the flow of your breath in your body. So now inviting you to bring something to mind that's happening in your life that's difficult, challenging, or stressful. And noticing what it's like to bring this to mind.
What emotions and thoughts arise. So starting here with recognition, the R of RAIN, recognizing the thoughts and emotions coming up. So just acknowledging whatever is here for you right now. And now we practice an acceptance of whatever's here. So with unpleasant emotions, we have this habit of resisting difficult emotions, trying to get rid of those experiences, but that only makes us struggle with them more.
So instead, see if you can have a sense of allowing whatever's here to simply be here. Just letting it be. So we're not trying to change or fix theemotion, we're just allowing it to be. And simply meeting the emotions and thoughts with acceptance, curiosity, and gentleness. And now we can begin to investigate them more deeply.
So really leaning in now to a feeling of curiosity about what's alive in you right now. So to investigate, we can mentally inquire with questions like: Why do I feel the way I do? Are there events that have happened that might've led to these feelings? And perhaps asking a question also, like, What do I really need right now? Just taking a few moments to inquire with questions like these, or you might have your own questions you'd like to ask. Just exploring and investigating thepain, distress, whatever the emotion is. And finally now see if you can have a sense of meeting your pain or distress with compassion. So tending to the pain with a kindly awareness.
Rather than denying it or fighting with it. So this is nurturing ourselves with self-compassion. And you might even like to imagine that you're breathing a compassionate and tender breath right into and out from where you feel the sensations of discomfort or distress in the body. Just breathing with the experience moment by moment with a gentle and kindly awareness. And then drawing the focus back to the breath in the belly.
And taking a long, slow, deep breath in. And a steady breath out. And as you breathe out, wriggling the fingers and toes. Noticing how you feel after taking this time out for meditation. And when you're ready, opening the eyes.
Wishing you a great day. Take care.
Four Steps to Work Through Difficult Emotions
A four-step meditation to help you work with strong or difficult emotions. Learn to meet your distress with wisdom, compassion and awareness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just beginning by settling into a comfortable position. Gently closing the eyes. And bringing your attention to the flow of your breath in your body. So now inviting you to bring something to mind that's happening in your life that's difficult, challenging, or stressful. And noticing what it's like to bring this to mind.
What emotions and thoughts arise. So starting here with recognition, the R of RAIN, recognizing the thoughts and emotions coming up. So just acknowledging whatever is here for you right now. And now we practice an acceptance of whatever's here. So with unpleasant emotions, we have this habit of resisting difficult emotions, trying to get rid of those experiences, but that only makes us struggle with them more.
So instead, see if you can have a sense of allowing whatever's here to simply be here. Just letting it be. So we're not trying to change or fix theemotion, we're just allowing it to be. And simply meeting the emotions and thoughts with acceptance, curiosity, and gentleness. And now we can begin to investigate them more deeply.
So really leaning in now to a feeling of curiosity about what's alive in you right now. So to investigate, we can mentally inquire with questions like: Why do I feel the way I do? Are there events that have happened that might've led to these feelings? And perhaps asking a question also, like, What do I really need right now? Just taking a few moments to inquire with questions like these, or you might have your own questions you'd like to ask. Just exploring and investigating thepain, distress, whatever the emotion is. And finally now see if you can have a sense of meeting your pain or distress with compassion. So tending to the pain with a kindly awareness.
Rather than denying it or fighting with it. So this is nurturing ourselves with self-compassion. And you might even like to imagine that you're breathing a compassionate and tender breath right into and out from where you feel the sensations of discomfort or distress in the body. Just breathing with the experience moment by moment with a gentle and kindly awareness. And then drawing the focus back to the breath in the belly.
And taking a long, slow, deep breath in. And a steady breath out. And as you breathe out, wriggling the fingers and toes. Noticing how you feel after taking this time out for meditation. And when you're ready, opening the eyes.
Wishing you a great day. Take care.
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.