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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 a simple strategy for getting through difficult moments with more ease, compassion, and self-care.
Let's start by finding a comfortable posture. This could be sitting, could be standing and it could be lying down. For this meditation, it's especially important to find a posture that feels comfortable for you. When you're ready, and if it feels okay, you can close your eyes. And we'll take one deep breath.
In through the nose. And slowly out through the mouth. Inviting the jaw to soften and relax. Let the shoulders be at ease. And allow your belly to relax.
Along with the hands. All areas of the body that tend to grip and accumulate tension. As the body settles in, the breath can fall into its natural rhythm. And for this meditation, you can place one hand on your heart, maybe the right hand, and then the left hand on your belly. Sometimes we have resistance to things like this.
It feels fluffy, or we're just not used to offering ourselves this kind of kindness. So I encourage staying with it. That's a wall that we can slowly start to soften. And with your hands there, feel yourself breathing into that hold. Just focus on holding yourself with kindness with self-compassion.
We have to go through this life alone. We can have great friends, family and support, but only you can experience your thoughts. Only you can experience your emotions. Only you can experience your pains. So, unless we can become our own best companion along the journey, it can be tough.
So here is your opportunity to reacquaint yourself with yourself. So that you can experience all the goodness in your life more fully and deeply. And also remind yourself that you'll be able to get through whatever it is you're going through. Especially if you continue to show up for yourself with this quality of self-compassion. So let's take a few breaths with this hold.
Breathing in a quality of kindness and love, and exhaling any tension or worry. Let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can let your eyes open again.
So well done. This is a meditation and a practice you can always come back to no matter what you're going through. Thank you for your practice. And until we talk again, take care.
Getting Through Difficult Moments
In this meditation, we'll practice a simple strategy for getting through difficult moments with more ease, compassion, and self-care.
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, could be standing and it could be lying down. For this meditation, it's especially important to find a posture that feels comfortable for you. When you're ready, and if it feels okay, you can close your eyes. And we'll take one deep breath.
In through the nose. And slowly out through the mouth. Inviting the jaw to soften and relax. Let the shoulders be at ease. And allow your belly to relax.
Along with the hands. All areas of the body that tend to grip and accumulate tension. As the body settles in, the breath can fall into its natural rhythm. And for this meditation, you can place one hand on your heart, maybe the right hand, and then the left hand on your belly. Sometimes we have resistance to things like this.
It feels fluffy, or we're just not used to offering ourselves this kind of kindness. So I encourage staying with it. That's a wall that we can slowly start to soften. And with your hands there, feel yourself breathing into that hold. Just focus on holding yourself with kindness with self-compassion.
We have to go through this life alone. We can have great friends, family and support, but only you can experience your thoughts. Only you can experience your emotions. Only you can experience your pains. So, unless we can become our own best companion along the journey, it can be tough.
So here is your opportunity to reacquaint yourself with yourself. So that you can experience all the goodness in your life more fully and deeply. And also remind yourself that you'll be able to get through whatever it is you're going through. Especially if you continue to show up for yourself with this quality of self-compassion. So let's take a few breaths with this hold.
Breathing in a quality of kindness and love, and exhaling any tension or worry. Let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can let your eyes open again.
So well done. This is a meditation and a practice you can always come back to no matter what you're going through. Thank you for your practice. And until we talk again, take care.
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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.
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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
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.
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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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