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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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Unwind inadequacy and ground in a gentle, steady and compassionate awareness.
If you're listening to this meditation, you're likely experiencing feelings of inadequacy, unworthiness, and shame. I'm here to support you in finding your center and strength again, and helping you ground in a gentle, steady, and soothing awareness. So just beginning by finding a posture for this meditation that's as comfortable as possible. If you care to, closing your eyes or you can also choose to keep them open and just have a soft gaze a few feet in front of you. And as you settle in here, bringing the focus of your awareness into the physical body.
Just resting your attention now on the breath in the body, wherever you feel the breath the most strongly, the most vividly. And if it's possible to just inhabit the breath with your awareness and letting go of what's happening in the mind for now. Just giving yourself a place to rest in the body, rest in the sensations, and take rest in the present moment. Resting attention here in the breath, like a raft might rest in a gently moving sea. And can you begin to infuse the breath with a kindly, warm, and open awareness.
Generating feelings of kindness towards yourself, almost as if you could breathe kindness into and out from the sensations of breathing. Bathing the breath in an attitude of kindness, soothing, and tenderness. And if at any time you notice that the mind has wandered off, there's no need to be hard on yourself, no need to judge or criticize yourself. Just congratulate yourself for waking up. And then with gentleness and with patience, just guiding the mind back into the practice and back into the sensations of the breath.
And now we're going to introduce a practice traditionally known as Metta, or Loving Kindness. And here we work with some phrases that you say to yourself mentally, and this is as a way of training in self-compassion and kindness towards yourself. This is a natural antidote to feeling inadequate and it also brings us a sense of soothing and ease when we're stuck in shame and inadequacy. So as we do this practice, make sure to let your inner voice have as warm and a friendly tone as possible. So mentally repeating these phrases after me, and I'll leave a space after each phrase for you to do so.
May I have peace in my heart. May I remember that I'm already enough. May I be free from suffering. May I be kind to myself. May I be free from fear.
May I be filled with love. May I be happy. So now you can continue this practice on your own, repeating either some of the phrases you just heard, or you can repeat any phrases that resonate with you personally, whatever words of loving, or compassion, or kindness that you're drawn to. So just going ahead and taking some time to do that now. And if the mind wanders, just bringing it back into the practice of repeating these words of kindness, training a kinder inner voice and a more compassionate attitude towards ourselves.
And now gently landing awareness back on the breath. And taking a long, slow, deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And take a moment to notice how you feel after practicing being kinder to yourself. And when you're ready, blinking open the eyes and perhaps making an intention to take this more kindly and accepting awareness with you into the rest of your day.
Wishing you a great day and we'll see you back here tomorrow.
Healing Inadequacy
Unwind inadequacy and ground in a gentle, steady and compassionate awareness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
If you're listening to this meditation, you're likely experiencing feelings of inadequacy, unworthiness, and shame. I'm here to support you in finding your center and strength again, and helping you ground in a gentle, steady, and soothing awareness. So just beginning by finding a posture for this meditation that's as comfortable as possible. If you care to, closing your eyes or you can also choose to keep them open and just have a soft gaze a few feet in front of you. And as you settle in here, bringing the focus of your awareness into the physical body.
Just resting your attention now on the breath in the body, wherever you feel the breath the most strongly, the most vividly. And if it's possible to just inhabit the breath with your awareness and letting go of what's happening in the mind for now. Just giving yourself a place to rest in the body, rest in the sensations, and take rest in the present moment. Resting attention here in the breath, like a raft might rest in a gently moving sea. And can you begin to infuse the breath with a kindly, warm, and open awareness.
Generating feelings of kindness towards yourself, almost as if you could breathe kindness into and out from the sensations of breathing. Bathing the breath in an attitude of kindness, soothing, and tenderness. And if at any time you notice that the mind has wandered off, there's no need to be hard on yourself, no need to judge or criticize yourself. Just congratulate yourself for waking up. And then with gentleness and with patience, just guiding the mind back into the practice and back into the sensations of the breath.
And now we're going to introduce a practice traditionally known as Metta, or Loving Kindness. And here we work with some phrases that you say to yourself mentally, and this is as a way of training in self-compassion and kindness towards yourself. This is a natural antidote to feeling inadequate and it also brings us a sense of soothing and ease when we're stuck in shame and inadequacy. So as we do this practice, make sure to let your inner voice have as warm and a friendly tone as possible. So mentally repeating these phrases after me, and I'll leave a space after each phrase for you to do so.
May I have peace in my heart. May I remember that I'm already enough. May I be free from suffering. May I be kind to myself. May I be free from fear.
May I be filled with love. May I be happy. So now you can continue this practice on your own, repeating either some of the phrases you just heard, or you can repeat any phrases that resonate with you personally, whatever words of loving, or compassion, or kindness that you're drawn to. So just going ahead and taking some time to do that now. And if the mind wanders, just bringing it back into the practice of repeating these words of kindness, training a kinder inner voice and a more compassionate attitude towards ourselves.
And now gently landing awareness back on the breath. And taking a long, slow, deep breath in. And as you breathe out, beginning to wriggle the fingers and the toes. And take a moment to notice how you feel after practicing being kinder to yourself. And when you're ready, blinking open the eyes and perhaps making an intention to take this more kindly and accepting awareness with you into the rest of your day.
Wishing you a great day and we'll see you back here tomorrow.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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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.
- 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.
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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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