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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 tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.
So let's settle in here so we can unwind from the day. You can find a comfortable posture, which could be sitting or lying down. And just having a sense of really letting your body just relax in here. And if it feels okay to do so, just inviting your eyes to gently close. And we'll start by taking a deep breath together.
So in through the nose. And out through the mouth. And then just inviting the jaw to soften. And letting the shoulders be at ease. And letting the hands and the belly soften.
And even all of the little muscles behind the eyes can become soft. And as your body really begins to settle in here, your breath can just flow in its natural rhythm. So I'm sure there was plenty of doing going on today. But right now, there's nothing you need to do. There's nothing you need to fix, no problems that need solving.
You've allocated this time for yourself, so really see if you can give yourself permission now to really just be here. And letting the breath become an anchor point for your awareness. So just resting the mind on the feeling and the flow of your breathing. And if the mind wanders off and gets caught up in the agitation of the day, or starts anticipating the agitation of tomorrow, just simply inviting it back into the practice and back into the feeling of the breath. So this is a very simple practice of just noticing the mind, noticing what it's doing, and then inviting it back into the present moment.
Just resting with the feeling and the flow of the breath. And as you start to attune yourself to the present moment, you might notice that you still feel some lingering momentum of the day. You know, we're often doing so much throughout the day. There's a lot we need to think about and a lot of different emotions we're experiencing and different things we need to complete. And that can stir up a lot of energy in the body that continues to linger with us even when we're not doing those things anymore.
So see if you can feel any part of the day or just a momentum of the day still in your mind and body. You know, for me, it's often this feeling of rushing into the next moment. Even though I'm still and I don't need to get anywhere, it's like my body's so used to going to the next thing. And so, the first thing that we can do with this is just relax with it. Even if the body doesn't want to be relaxed or the mind doesn't want to be relaxed, we can create a relaxed awareness around this experience.
A simple way to do this is to first just relax as much of the body as you can. And then become aware of the momentum in your body, the agitation that might still be there. You can even say to yourself mentally, I see you, tension. I see you, agitation. It's okay.
We're here now. You don't have to get anywhere. You don't need to fix anything. We're safe. So it's okay for us to let go.
And as we continue now to help release some of this extra tension, we'll take some deep breaths, which can really help to move this energy in the body. So let's start by breathing deeply in through the nose now. And then out through the mouth. Good. Okay, let's do that again.
So, breathing in through the nose. And on the exhale this time, let it be a total release. Almost get some auditory sound going on here. So we'll try this again. Breathing in through the nose.
And release. Good. Okay, let's just do that a few more times. Now I'll give you some space and silence to do this at your own pace. So breathing in as deeply as you can.
And then just letting it out. And with each exhale, a big release. You can even sigh if you like. So just continuing on like that. A couple more breaths.
So some of this tension that you're releasing sometimes starts to move throughout the body. So you may notice that the hands get a little tingly or the feet, or you might get this feeling almost like you want to shake something out or shake something off. So if you'd like to do that, just feel free. You could just take your hands and shake them or shake the feet or the legs. Or wiggling the thighs a bit.
Just finding your own way, if that feels right for you. So it's not about stillness here right now. Stillness is very helpful in the meditation, but movement can also help release energy, such as shaking the body a bit, or even just subtle movement. And now just taking one more deep breath. And then slowly releasing it this time on the exhale.
Okay. So let's just settle in now for the next minute, just feeling the body breathing, having a sense of letting go of some of the energy in the momentum of the day. And now we're just giving ourselves permission to drop in and just be here to release all of that, so we can start fresh tomorrow. So just resting awareness on the feeling of the breath for a few moments here. And let's take one more deep breath together.
So breathing in through the nose. And out through the mouth. And if you feel ready, you can reorient yourself back into the space around you. Eventually allowing the eyes to open. Great job.
So as you continue to unwind before sleep tonight, just see if you can take some time to just really be grounded and present in your body and in your mind. Enjoy the rest of your evening and take care.
Let Go of the Day
In this meditation, we'll tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So let's settle in here so we can unwind from the day. You can find a comfortable posture, which could be sitting or lying down. And just having a sense of really letting your body just relax in here. And if it feels okay to do so, just inviting your eyes to gently close. And we'll start by taking a deep breath together.
So in through the nose. And out through the mouth. And then just inviting the jaw to soften. And letting the shoulders be at ease. And letting the hands and the belly soften.
And even all of the little muscles behind the eyes can become soft. And as your body really begins to settle in here, your breath can just flow in its natural rhythm. So I'm sure there was plenty of doing going on today. But right now, there's nothing you need to do. There's nothing you need to fix, no problems that need solving.
You've allocated this time for yourself, so really see if you can give yourself permission now to really just be here. And letting the breath become an anchor point for your awareness. So just resting the mind on the feeling and the flow of your breathing. And if the mind wanders off and gets caught up in the agitation of the day, or starts anticipating the agitation of tomorrow, just simply inviting it back into the practice and back into the feeling of the breath. So this is a very simple practice of just noticing the mind, noticing what it's doing, and then inviting it back into the present moment.
Just resting with the feeling and the flow of the breath. And as you start to attune yourself to the present moment, you might notice that you still feel some lingering momentum of the day. You know, we're often doing so much throughout the day. There's a lot we need to think about and a lot of different emotions we're experiencing and different things we need to complete. And that can stir up a lot of energy in the body that continues to linger with us even when we're not doing those things anymore.
So see if you can feel any part of the day or just a momentum of the day still in your mind and body. You know, for me, it's often this feeling of rushing into the next moment. Even though I'm still and I don't need to get anywhere, it's like my body's so used to going to the next thing. And so, the first thing that we can do with this is just relax with it. Even if the body doesn't want to be relaxed or the mind doesn't want to be relaxed, we can create a relaxed awareness around this experience.
A simple way to do this is to first just relax as much of the body as you can. And then become aware of the momentum in your body, the agitation that might still be there. You can even say to yourself mentally, I see you, tension. I see you, agitation. It's okay.
We're here now. You don't have to get anywhere. You don't need to fix anything. We're safe. So it's okay for us to let go.
And as we continue now to help release some of this extra tension, we'll take some deep breaths, which can really help to move this energy in the body. So let's start by breathing deeply in through the nose now. And then out through the mouth. Good. Okay, let's do that again.
So, breathing in through the nose. And on the exhale this time, let it be a total release. Almost get some auditory sound going on here. So we'll try this again. Breathing in through the nose.
And release. Good. Okay, let's just do that a few more times. Now I'll give you some space and silence to do this at your own pace. So breathing in as deeply as you can.
And then just letting it out. And with each exhale, a big release. You can even sigh if you like. So just continuing on like that. A couple more breaths.
So some of this tension that you're releasing sometimes starts to move throughout the body. So you may notice that the hands get a little tingly or the feet, or you might get this feeling almost like you want to shake something out or shake something off. So if you'd like to do that, just feel free. You could just take your hands and shake them or shake the feet or the legs. Or wiggling the thighs a bit.
Just finding your own way, if that feels right for you. So it's not about stillness here right now. Stillness is very helpful in the meditation, but movement can also help release energy, such as shaking the body a bit, or even just subtle movement. And now just taking one more deep breath. And then slowly releasing it this time on the exhale.
Okay. So let's just settle in now for the next minute, just feeling the body breathing, having a sense of letting go of some of the energy in the momentum of the day. And now we're just giving ourselves permission to drop in and just be here to release all of that, so we can start fresh tomorrow. So just resting awareness on the feeling of the breath for a few moments here. And let's take one more deep breath together.
So breathing in through the nose. And out through the mouth. And if you feel ready, you can reorient yourself back into the space around you. Eventually allowing the eyes to open. Great job.
So as you continue to unwind before sleep tonight, just see if you can take some time to just really be grounded and present in your body and in your mind. Enjoy the rest of your evening and take care.
Duration
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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.
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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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