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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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Visualization is a powerful way to change how you feel in the present moment. Let's explore how to harness this skill for greater happiness and peace.
Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it's comfortable to do so, you can let your eyes close. And we'll take one deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And invite the belly and hands to be at ease. And you can let the breath settle back to its natural rhythm.
We'll take a few moments to anchor our attention with each breath. Bringing full presence to the inhale and to the exhale. Letting that be your anchor for a few moments just to stabilize the mind. So in this meditation, we're going to work with the power of visualization and how the images in our mind can create a certain kind of wellbeing or at least condition, certain emotions. To get more of a sense of this, I want you to practice creating your own inner happy place.
I know that can sound kind of corny, but let's see what it would be like to visualize yourself in a place that just feels good. This could be a beach or in a meadow or with friends and family. Take a moment to imagine yourself in that place right now with your eyes closed. And just notice what you see. Notice what you smell around you.
What can you hear in the room or the space if you're outdoors? Is there something you're tasting? Maybe if you're eating a meal. Or if you're at the beach the taste of salt water. And notice any sensations on your body. All of this is supposed to feel good. So if anything needs to be adjusted, remember this is your happy place.
You can create it however you'd like. Change the imagery. Change the imagination. And as you get that sensation that arises, just sit with it and savor it. Let it amplify.
And now chances are you're feeling a little better. Maybe a little bit of joy, excitement, peace, depending on where your happy place was. We're going to take this same principle and apply it to visualizing things that could happen in the future. A lot of times when we have something coming up, maybe something that we're uncertain about or scared about, we create negative images in our minds. Maybe it's a conversation we don't want to have, and we already see it unfolding poorly, and the person yelling at us and not wanting to talk to us, whatever it might be.
Here you have the opportunity to change that imagery. So just imagine something that is going to happen later today that you're uncertain about. And I want you to imagine it going really well. The perfect positive visualization. Notice how you look in the experience.
Are you smiling? Are you grounded? Are you at ease? Just take a moment to run through that scenario. Okay. And just start to reorient yourself back into the space. Let's take a deep breath together. In through the nose.
Out through the mouth. And when you're ready, you can let your eyes open again. So great job. This was a practice of using the visualizing mind to feel a little better. It's not something we need to do in every moment, but it can be a powerful tool, especially when we're thinking about and imagining what could happen in the future.
Sometimes changing that imagery can be a really useful resource. So have some fun playing around with this today. Okay. You're doing great. I'll talk to you soon and take care.
Positive Visualization
Visualization is a powerful way to change how you feel in the present moment. Let's explore how to harness this skill for greater happiness and peace.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it's comfortable to do so, you can let your eyes close. And we'll take one deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And invite the belly and hands to be at ease. And you can let the breath settle back to its natural rhythm.
We'll take a few moments to anchor our attention with each breath. Bringing full presence to the inhale and to the exhale. Letting that be your anchor for a few moments just to stabilize the mind. So in this meditation, we're going to work with the power of visualization and how the images in our mind can create a certain kind of wellbeing or at least condition, certain emotions. To get more of a sense of this, I want you to practice creating your own inner happy place.
I know that can sound kind of corny, but let's see what it would be like to visualize yourself in a place that just feels good. This could be a beach or in a meadow or with friends and family. Take a moment to imagine yourself in that place right now with your eyes closed. And just notice what you see. Notice what you smell around you.
What can you hear in the room or the space if you're outdoors? Is there something you're tasting? Maybe if you're eating a meal. Or if you're at the beach the taste of salt water. And notice any sensations on your body. All of this is supposed to feel good. So if anything needs to be adjusted, remember this is your happy place.
You can create it however you'd like. Change the imagery. Change the imagination. And as you get that sensation that arises, just sit with it and savor it. Let it amplify.
And now chances are you're feeling a little better. Maybe a little bit of joy, excitement, peace, depending on where your happy place was. We're going to take this same principle and apply it to visualizing things that could happen in the future. A lot of times when we have something coming up, maybe something that we're uncertain about or scared about, we create negative images in our minds. Maybe it's a conversation we don't want to have, and we already see it unfolding poorly, and the person yelling at us and not wanting to talk to us, whatever it might be.
Here you have the opportunity to change that imagery. So just imagine something that is going to happen later today that you're uncertain about. And I want you to imagine it going really well. The perfect positive visualization. Notice how you look in the experience.
Are you smiling? Are you grounded? Are you at ease? Just take a moment to run through that scenario. Okay. And just start to reorient yourself back into the space. Let's take a deep breath together. In through the nose.
Out through the mouth. And when you're ready, you can let your eyes open again. So great job. This was a practice of using the visualizing mind to feel a little better. It's not something we need to do in every moment, but it can be a powerful tool, especially when we're thinking about and imagining what could happen in the future.
Sometimes changing that imagery can be a really useful resource. So have some fun playing around with this today. Okay. You're doing great. I'll talk to you soon and take care.
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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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A necessary tool for those who feel lost.
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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.
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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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