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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 focus on how to deal with difficult thoughts and feelings, both in meditation and in life.
So now just really settling into your meditation posture. And when you're ready, allowing your eyes to gently close. And as a way of settling in and arriving here a little more fully, just inviting you now to take three deep, slow, full breaths. So breathing in, feeling the body expand a little on the inhale. And breathing out, and feeling all the muscles of the lungs and chest gently contracting and relaxing.
And taking two more breaths in the same way. And with each exhale, can you get a sense of really allowing your body to settle into gravity and your mind to settle into this moment a little more? Just letting everything else go now. And at the end of this next exhale, letting go of any control of the breathing. Just letting the breath settle into its own natural rhythm and pace. But continuing to be attentive to the feeling of the breath moving in your body.
And as we settle into this meditation a little more, just noticing whether there's any unpleasant aspect of your present moment experience that you might be pushing away, trying to block out, or kind of hardening against. And there might be sensations in the body, for instance, that might be painful or irritating. There might be unwanted sounds or emotions. And what's here for you. So when we resist the unpleasant, it's a little bit like going to battle with our present moment.
Can you begin to soften or drop the struggle against what is, and instead include it all in a warm, open and kindly awareness? Just letting it be. So as you continue to follow the breath, just having that sense of befriending, what is, and meeting this moment with the fullness of who you are. Really waging peace with the present moment experience. And if no, particularly unpleasant thing calls for your attention, really just settling into following the breath. And now can you get a sense of broadening out your awareness to take in the totality of your present moment and seeing if you can meet it all with warmth, with kindliness so the pleasant and the unpleasant? Just resting back in your experience and allowing the unpleasant parts of your experience to arise and pass away without resistance.
Allowing the pleasant aspects of experience to arise and pass away without clinging or chasing more. Just having a sense of putting the welcome mat out for whatever arises moment by moment. And now as we bring this meditation to a close, just take a moment to notice how you feel after taking this time to cultivate kindness and warmth towards your experience. When you're ready, just beginning to move the fingers and toes a little. And gently blinking open the eyes.
And so perhaps now just making an intention to take this attitude of befriending what is into the rest of your day.
Putting Out the Welcome Mat
In this meditation we focus on how to deal with difficult thoughts and feelings, both in meditation and in life.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So now just really settling into your meditation posture. And when you're ready, allowing your eyes to gently close. And as a way of settling in and arriving here a little more fully, just inviting you now to take three deep, slow, full breaths. So breathing in, feeling the body expand a little on the inhale. And breathing out, and feeling all the muscles of the lungs and chest gently contracting and relaxing.
And taking two more breaths in the same way. And with each exhale, can you get a sense of really allowing your body to settle into gravity and your mind to settle into this moment a little more? Just letting everything else go now. And at the end of this next exhale, letting go of any control of the breathing. Just letting the breath settle into its own natural rhythm and pace. But continuing to be attentive to the feeling of the breath moving in your body.
And as we settle into this meditation a little more, just noticing whether there's any unpleasant aspect of your present moment experience that you might be pushing away, trying to block out, or kind of hardening against. And there might be sensations in the body, for instance, that might be painful or irritating. There might be unwanted sounds or emotions. And what's here for you. So when we resist the unpleasant, it's a little bit like going to battle with our present moment.
Can you begin to soften or drop the struggle against what is, and instead include it all in a warm, open and kindly awareness? Just letting it be. So as you continue to follow the breath, just having that sense of befriending, what is, and meeting this moment with the fullness of who you are. Really waging peace with the present moment experience. And if no, particularly unpleasant thing calls for your attention, really just settling into following the breath. And now can you get a sense of broadening out your awareness to take in the totality of your present moment and seeing if you can meet it all with warmth, with kindliness so the pleasant and the unpleasant? Just resting back in your experience and allowing the unpleasant parts of your experience to arise and pass away without resistance.
Allowing the pleasant aspects of experience to arise and pass away without clinging or chasing more. Just having a sense of putting the welcome mat out for whatever arises moment by moment. And now as we bring this meditation to a close, just take a moment to notice how you feel after taking this time to cultivate kindness and warmth towards your experience. When you're ready, just beginning to move the fingers and toes a little. And gently blinking open the eyes.
And so perhaps now just making an intention to take this attitude of befriending what is into the rest of your day.
Duration
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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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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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