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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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Dissolve tension, let go of burdens and relax into greater ease and well-being.
Take a pause from all activity and either sit or stand in a way that allows you to be comfortable yet alert. It's ideal, if possible, to gently close your eyes. With each of the following conscious breaths, inhale fully, extending your natural in breath so your lungs are filled with air. And then exhale very slowly so that you can feel the actual sensation of releasing the breath and letting go. Now with this first set of three breaths and with this first breath breathing in deeply.
And as you exhale, imagine letting go of all thoughts. You might picture thoughts as clouds appearing and then passing out of sight, leaving a wide open sky. Breathing in deeply, filling the lungs. And then breathing out, sensing thoughts as clouds, appearing, and disappearing. One more time.
Inhale deeply, filling the lungs. And with the exhale, letting go of thoughts, leaving a wide open sky. And as you continue now, the second set of breaths, as you exhale, imagine letting go of all physical tension. So inhale deeply. Breathing in, filling the lungs.
And then breathing out, letting go, letting go of any areas of tightness. Sensing, softening and dissolving. Again, inhaling deeply, filling the lungs. And with the out-breath letting go of physical tension as if ice is melting to water. And one more time.
Inhaling deeply, filling the lungs. And exhale, let go of any tightness or tension. Dissolving, releasing, letting go. And now with this third set of breaths, as you exhale, you'll be imagining letting go of all the burdens in your heart. So inhaling deeply now, filling the lungs.
And as you exhale, sense a loosening and releasing as if water is disappearing into vapor. Inhaling deeply and filling the lungs. And releasing the burdens of your heart, water disappearing into vapor. And one more time, inhaling deeply, filling the lungs. Exhale, letting go of pain and sorrow.
Letting go. And now simply allow the breath to resume in its natural rhythm. Sense the possibility of simply relaxing open with the in-breath like a gently expanding balloon. And letting go with the out-breath, relaxing and settling into greater and greater ease and wellbeing. Continue this breath, relaxing with the life that's here, as long as you'd like.
And then when you're ready, explore re-entering activity with a relaxed and open attention.
Letting Go With Breath
Dissolve tension, let go of burdens and relax into greater ease and well-being.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Take a pause from all activity and either sit or stand in a way that allows you to be comfortable yet alert. It's ideal, if possible, to gently close your eyes. With each of the following conscious breaths, inhale fully, extending your natural in breath so your lungs are filled with air. And then exhale very slowly so that you can feel the actual sensation of releasing the breath and letting go. Now with this first set of three breaths and with this first breath breathing in deeply.
And as you exhale, imagine letting go of all thoughts. You might picture thoughts as clouds appearing and then passing out of sight, leaving a wide open sky. Breathing in deeply, filling the lungs. And then breathing out, sensing thoughts as clouds, appearing, and disappearing. One more time.
Inhale deeply, filling the lungs. And with the exhale, letting go of thoughts, leaving a wide open sky. And as you continue now, the second set of breaths, as you exhale, imagine letting go of all physical tension. So inhale deeply. Breathing in, filling the lungs.
And then breathing out, letting go, letting go of any areas of tightness. Sensing, softening and dissolving. Again, inhaling deeply, filling the lungs. And with the out-breath letting go of physical tension as if ice is melting to water. And one more time.
Inhaling deeply, filling the lungs. And exhale, let go of any tightness or tension. Dissolving, releasing, letting go. And now with this third set of breaths, as you exhale, you'll be imagining letting go of all the burdens in your heart. So inhaling deeply now, filling the lungs.
And as you exhale, sense a loosening and releasing as if water is disappearing into vapor. Inhaling deeply and filling the lungs. And releasing the burdens of your heart, water disappearing into vapor. And one more time, inhaling deeply, filling the lungs. Exhale, letting go of pain and sorrow.
Letting go. And now simply allow the breath to resume in its natural rhythm. Sense the possibility of simply relaxing open with the in-breath like a gently expanding balloon. And letting go with the out-breath, relaxing and settling into greater and greater ease and wellbeing. Continue this breath, relaxing with the life that's here, as long as you'd like.
And then when you're ready, explore re-entering activity with a relaxed and open attention.
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.
- 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.
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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
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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 💫✨🌍
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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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