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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 explore what we might need to let go of in order to step into the next, more empowered stage of our life.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting your body to relax. The jaw can be at ease. The teeth don't need to be clenched. You can let your shoulders drop an inch or two.
And relaxing the hands on the belly. We can never force the body to relax, just as we can never force ourselves to let go. But we can make it an invitation and we can create the internal conditions for relaxation and letting go to happen. And so one way we do that is just to communicate to the mind and the body that there's nothing you need to do right now. You're safe.
You don't need to defend yourself or be any other version of yourself and who you are right now. And see if you can feel something soften in your mind and your body. A decompensating, perhaps. As you connect to and feel into the reality of what's happening in your life right now. Any sort of difficulty or uncertainty.
Is there a sense of holding on to control? Or holding onto the way things were. Or the way you want them to be. See, if you can feel that part within you, that's gripping, that's still holding on. Just invite it to relax a little bit. It doesn't need to let go fully.
But if you imagine it as a hand that has a tight grip around something, can you see and feel that hand softening just a bit? Creating a little more softness, gentleness. And as you soften that grip, can you also feel how some of the tension starts to ease? To hold on is to create tension. It prevents us from meeting this moment as it is right now. From moving fluidly with our life, like a river moving through the forest. Just relaxing into what is here now.
Letting go of the fight. And as you do, can you show yourself that you're still here, you're still safe, you're still okay? Let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can allow your eyes to open again.
Great job. I know this is tough. But as you go about your day today, see if you can practice this quality of relaxing into the moment as it is. Softening the grip around how you want things to be and meeting the moment as it is. Thank you for your practice and I'll talk to you soon.
Take care.
Letting Go and Moving Forward
In this meditation, we'll explore what we might need to let go of in order to step into the next, more empowered stage of our life.
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, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting your body to relax. The jaw can be at ease. The teeth don't need to be clenched. You can let your shoulders drop an inch or two.
And relaxing the hands on the belly. We can never force the body to relax, just as we can never force ourselves to let go. But we can make it an invitation and we can create the internal conditions for relaxation and letting go to happen. And so one way we do that is just to communicate to the mind and the body that there's nothing you need to do right now. You're safe.
You don't need to defend yourself or be any other version of yourself and who you are right now. And see if you can feel something soften in your mind and your body. A decompensating, perhaps. As you connect to and feel into the reality of what's happening in your life right now. Any sort of difficulty or uncertainty.
Is there a sense of holding on to control? Or holding onto the way things were. Or the way you want them to be. See, if you can feel that part within you, that's gripping, that's still holding on. Just invite it to relax a little bit. It doesn't need to let go fully.
But if you imagine it as a hand that has a tight grip around something, can you see and feel that hand softening just a bit? Creating a little more softness, gentleness. And as you soften that grip, can you also feel how some of the tension starts to ease? To hold on is to create tension. It prevents us from meeting this moment as it is right now. From moving fluidly with our life, like a river moving through the forest. Just relaxing into what is here now.
Letting go of the fight. And as you do, can you show yourself that you're still here, you're still safe, you're still okay? Let's take one more deep breath together. In through the nose. And out through the mouth. And when you're ready, you can allow your eyes to open again.
Great job. I know this is tough. But as you go about your day today, see if you can practice this quality of relaxing into the moment as it is. Softening the grip around how you want things to be and meeting the moment as it is. Thank you for your practice and I'll talk to you soon.
Take care.
Duration
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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.
- 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
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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