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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 address the root cause of stress, stepping out of our "perceived demands" and into what is actually here in this moment.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. And if it feels okay to do so, you can allow your eyes to close. And we'll take a deep breath together to help settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax, Inviting the shoulders to be at ease. And let the belly soften. As well as the hands. As the body settles, you can let your breath also settle into its own natural rhythm.
Just tuning into the preciousness and the privilege of being alive. Your body is breathing you. We'll take a couple of moments just to feel that as a way to anchor our attention, meditating on our breathing. The theme of our meditation here is around reducing stress, specifically looking at how our perceived demands, which the mind often creates many of, can create extra stress for us in the moment. The phrase or mantra, if you will, that I think is most helpful for this is just, what's here now.
What's here now. And that's what we'll practice in this meditation. We can start right now as you're sitting here, just ask the question in your mind. What's here now? Do you notice any sensations in your body? Do you notice sounds around you, even including my voice? Do you notice any emotions that are present, even an emotion that feels stressful? When we're just present with the emotion and not getting caught up in a story about the emotion, the emotion has the space to pass and dissipate. Just tuning into this simplicity of any emotions that are there.
Giving them space, and kindness goes a long way as well. And in the last few minutes of this meditation, let's come back to our breath. You can place one hand on your belly. Just feel the rhythm of your breathing. Making this, the only thing that you need to attend to.
The mind can get caught up in a number of other things, number of perceived demands that it needs to take care of, but right now you're here. So connect to the simplicity of just one breath, one full inhale, and one exhale, and then you get to do it again. And that's all you need to focus on. We'll take one more deep breath together. In through the nose.
And out through the mouth. When you're ready, you can reorient yourself and invite the eyes to open. So well done. As you go about your day today, notice where you might get caught up in your perceived demands and drop back into what's here now. I think you'll often see that this moment is a little less of a catastrophe than the mind is making it out to be.
Thank you for your practice. Until then, take care.
Reduce Stress
In this meditation, we'll address the root cause of stress, stepping out of our "perceived demands" and into what is actually here in this moment.
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. And if it feels okay to do so, you can allow your eyes to close. And we'll take a deep breath together to help settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to relax, Inviting the shoulders to be at ease. And let the belly soften. As well as the hands. As the body settles, you can let your breath also settle into its own natural rhythm.
Just tuning into the preciousness and the privilege of being alive. Your body is breathing you. We'll take a couple of moments just to feel that as a way to anchor our attention, meditating on our breathing. The theme of our meditation here is around reducing stress, specifically looking at how our perceived demands, which the mind often creates many of, can create extra stress for us in the moment. The phrase or mantra, if you will, that I think is most helpful for this is just, what's here now.
What's here now. And that's what we'll practice in this meditation. We can start right now as you're sitting here, just ask the question in your mind. What's here now? Do you notice any sensations in your body? Do you notice sounds around you, even including my voice? Do you notice any emotions that are present, even an emotion that feels stressful? When we're just present with the emotion and not getting caught up in a story about the emotion, the emotion has the space to pass and dissipate. Just tuning into this simplicity of any emotions that are there.
Giving them space, and kindness goes a long way as well. And in the last few minutes of this meditation, let's come back to our breath. You can place one hand on your belly. Just feel the rhythm of your breathing. Making this, the only thing that you need to attend to.
The mind can get caught up in a number of other things, number of perceived demands that it needs to take care of, but right now you're here. So connect to the simplicity of just one breath, one full inhale, and one exhale, and then you get to do it again. And that's all you need to focus on. We'll take one more deep breath together. In through the nose.
And out through the mouth. When you're ready, you can reorient yourself and invite the eyes to open. So well done. As you go about your day today, notice where you might get caught up in your perceived demands and drop back into what's here now. I think you'll often see that this moment is a little less of a catastrophe than the mind is making it out to be.
Thank you for your practice. Until then, take care.
Duration
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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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.
- 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.
- 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
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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