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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 will practice loosening our mental and emotional grip around the past, and embracing this moment with excitement and ease.
Let's start by finding a comfortable posture. This could be sitting down, lying down or standing up, whatever feels good for your body. If it's okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting your jaw to relax and soften. The teeth don't need to be clenched. Allow the shoulders to be at ease. As well as the hands and the belly.
As the body relaxes, your breath can come back to its natural rhythm. You don't need to force it or breathe in a way that you think is appropriate for meditation. It's whatever feels good for you. And we'll take a few moments to settle our attention on the breath, making that our object of awareness. You can place one hand on your belly if it helps you feel the breath more vividly.
And as the mind wanders, we just notice it and bring the attention right back to the breath over and over. I'll give you some time to practice. In this meditation, we're exploring the idea of letting go and how to cultivate a mind that can let go. And although this can feel like a big endeavor or something difficult to accomplish, we're actually doing it in every moment of meditation. So each time you notice the mind wander into a thought, you practice letting it go and coming back to the breath.
It wanders off again, and holds on tight to a thought pattern or an idea, and we just practice letting go and back to the breath. That is letting go on the most micro level and helps us cultivate a mind that can let go in bigger ways. So let's continue to practice that. And each time, view returning from the thoughts as a practice of letting go. Attachment to things also shows up as tension in the body.
Chances are, if we're gripping at something or really wants something to remain as it is, we'll feel tension. You can start to work on this by focusing on the breath with total ease. And when the mind wanders and gets caught up in thoughts, as you bring it back and let go, also practice completely relaxing the body. And each time you do notice that you can let go and you're still okay. Try it out.
Just this breath, letting go of everything else. Any agenda, anything you want to maintain, relationship you're holding on to, let it go and right back here. Relax the body. Relax the mind. Let's take one more deep breath together.
In through the nose. And out through the mouth. Great job. See if you can bring this with you into today. When you notice yourself gripping, tightening, relax the mind, relax the body.
And let yourself see that you can let go and still be okay. Thank you for your practice. Have a great day. Take care.
How to Let Go
In this meditation, we will practice loosening our mental and emotional grip around the past, and embracing this moment with excitement and ease.
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 down, lying down or standing up, whatever feels good for your body. If it's okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting your jaw to relax and soften. The teeth don't need to be clenched. Allow the shoulders to be at ease. As well as the hands and the belly.
As the body relaxes, your breath can come back to its natural rhythm. You don't need to force it or breathe in a way that you think is appropriate for meditation. It's whatever feels good for you. And we'll take a few moments to settle our attention on the breath, making that our object of awareness. You can place one hand on your belly if it helps you feel the breath more vividly.
And as the mind wanders, we just notice it and bring the attention right back to the breath over and over. I'll give you some time to practice. In this meditation, we're exploring the idea of letting go and how to cultivate a mind that can let go. And although this can feel like a big endeavor or something difficult to accomplish, we're actually doing it in every moment of meditation. So each time you notice the mind wander into a thought, you practice letting it go and coming back to the breath.
It wanders off again, and holds on tight to a thought pattern or an idea, and we just practice letting go and back to the breath. That is letting go on the most micro level and helps us cultivate a mind that can let go in bigger ways. So let's continue to practice that. And each time, view returning from the thoughts as a practice of letting go. Attachment to things also shows up as tension in the body.
Chances are, if we're gripping at something or really wants something to remain as it is, we'll feel tension. You can start to work on this by focusing on the breath with total ease. And when the mind wanders and gets caught up in thoughts, as you bring it back and let go, also practice completely relaxing the body. And each time you do notice that you can let go and you're still okay. Try it out.
Just this breath, letting go of everything else. Any agenda, anything you want to maintain, relationship you're holding on to, let it go and right back here. Relax the body. Relax the mind. Let's take one more deep breath together.
In through the nose. And out through the mouth. Great job. See if you can bring this with you into today. When you notice yourself gripping, tightening, relax the mind, relax the body.
And let yourself see that you can let go and still be okay. Thank you for your practice. Have a great day. 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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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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