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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 discuss a simple technique to prioritize self-care in your daily life.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing up. If it feels okay to do so, you can close your eyes. And we'll start by taking a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. Let the shoulders come down and inch or two. And notice if the belly or the hands are gripping. You can allow them to soften.
As the body starts to relax, the breath can settle into its natural rhythm. And we'll spend a few moments settling our attention at the breath. You can place one hand on your belly if it helps you feel the breathing more vividly. As the mind wanders, we observe it, redirect the attention, this breath, this moment. This meditation is all about attuning to our own bodies so that we're better able to give it self-care and respond to our needs as they arise.
One of the best ways to attune to the body with compassion is through a body scan. So let's start by bringing our awareness up to our head. The same way that we feel the sensations of the breath, we're just going to feel the sensations in the head area. Noticing, the felt sense of the cheeks, the eyes. And even inside the mouth, where the tongue touches the teeth or the roof of the mouth.
Sliding your awareness down to your neck and shoulders. Just practicing feeling this area of the body and notice if it needs to move or adjust in any way. Sliding down to the arms. And into the hands. Just feeling the sensations of this part of the body.
And you're also just noticing, if the sensations could speak, what would they be saying? Keep that in mind as you go throughout the body scan. Coming over to the torso region. Feeling the chest and the belly. The back. Down to the pelvis.
Legs. And feet. And now that you're a bit more attuned to the body, just ask it, is there anything you need right now? Is there any way I can better take care of you? And see what arises. Let's take one last deep breath together. In through the nose.
And out through the mouth. When you're ready, you can invite your eyes to open again. Great job. As you go about your day, see if you can stay attuned to your body. Noticing if it needs anything.
Is it tired? Does it want connection? Is it a hungry? Being able to notice this and then respond is a huge step in self-care and helps us keep our sanity and stability. So thank you for your practice. And until we talk again, take care.
HALT: A Practice for Self-Care
In this meditation, we'll discuss a simple technique to prioritize self-care in your daily life.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing up. If it feels okay to do so, you can close your eyes. And we'll start by taking a deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax and be at ease. Let the shoulders come down and inch or two. And notice if the belly or the hands are gripping. You can allow them to soften.
As the body starts to relax, the breath can settle into its natural rhythm. And we'll spend a few moments settling our attention at the breath. You can place one hand on your belly if it helps you feel the breathing more vividly. As the mind wanders, we observe it, redirect the attention, this breath, this moment. This meditation is all about attuning to our own bodies so that we're better able to give it self-care and respond to our needs as they arise.
One of the best ways to attune to the body with compassion is through a body scan. So let's start by bringing our awareness up to our head. The same way that we feel the sensations of the breath, we're just going to feel the sensations in the head area. Noticing, the felt sense of the cheeks, the eyes. And even inside the mouth, where the tongue touches the teeth or the roof of the mouth.
Sliding your awareness down to your neck and shoulders. Just practicing feeling this area of the body and notice if it needs to move or adjust in any way. Sliding down to the arms. And into the hands. Just feeling the sensations of this part of the body.
And you're also just noticing, if the sensations could speak, what would they be saying? Keep that in mind as you go throughout the body scan. Coming over to the torso region. Feeling the chest and the belly. The back. Down to the pelvis.
Legs. And feet. And now that you're a bit more attuned to the body, just ask it, is there anything you need right now? Is there any way I can better take care of you? And see what arises. Let's take one last deep breath together. In through the nose.
And out through the mouth. When you're ready, you can invite your eyes to open again. Great job. As you go about your day, see if you can stay attuned to your body. Noticing if it needs anything.
Is it tired? Does it want connection? Is it a hungry? Being able to notice this and then respond is a huge step in self-care and helps us keep our sanity and stability. So thank you for your practice. And until we talk again, take care.
Duration
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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.
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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
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- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
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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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