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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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This meditation is the perfect aid to unwind, relax and prepare for sleep.
So just taking a moment to ensure that you've done everything that you need to do before going to bed so that now you can just let it all go and settle in here. So when you're ready, laying in a comfortable position in bed, and let your body just relax and soften down into the bed and just feeling the weight of your body, settling into gravity. And feeling your mind settling into this moment. Letting go of everything that happened today and all the plans for tomorrow. And just letting yourself arrive fully right here.
And now just taking three deep, slow, full breaths. In. And out. Just two more breaths like that. And, with each exhale, just letting go of the day and relaxing even more into this moment.
And allow the breath now to return to its own natural rhythm and pace. Just becoming aware of the feelings, the sensations at the contact points between body and the surface beneath. Can you notice how there might be a subtle change in the pressure at the contact points as the body breathes. Perhaps there's a feeling of it being a little bit heavier on the exhale. And a little lighter on the inhale.
And noticing now the chest gently expanding and contracting in its gentle rhythm. Feel the belly rising and falling with each breath. And just resting your awareness here in the wave-like movement of the natural breath. Just following the flow of movement and sensation. Riding each wave of breath with your awareness.
If the mind wanders off to what happened today or yesterday or plans for tomorrow, just gently invite it back to the feeling of the breath and give yourself permission to let it all go and just be here, relaxing and enjoying the soothing sensations of the breath as it enters and leaves the body. Relaxing into this moment just relaxing and letting go. And breathing in. And breathing out. Feeling the weight of your body settling deeper and deeper.
Letting any remaining tension in the body and in the mind begin to melt. Allow relaxation to flow through your body. And there's no need to hold on to anything at all. Now it's safe to let go. And with each breath you take, moving deeper into rest and soothing.
And everything just switching off, settling and softening.
Relax and Drift Off (for Sleep)
This meditation is the perfect aid to unwind, relax and prepare for sleep.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just taking a moment to ensure that you've done everything that you need to do before going to bed so that now you can just let it all go and settle in here. So when you're ready, laying in a comfortable position in bed, and let your body just relax and soften down into the bed and just feeling the weight of your body, settling into gravity. And feeling your mind settling into this moment. Letting go of everything that happened today and all the plans for tomorrow. And just letting yourself arrive fully right here.
And now just taking three deep, slow, full breaths. In. And out. Just two more breaths like that. And, with each exhale, just letting go of the day and relaxing even more into this moment.
And allow the breath now to return to its own natural rhythm and pace. Just becoming aware of the feelings, the sensations at the contact points between body and the surface beneath. Can you notice how there might be a subtle change in the pressure at the contact points as the body breathes. Perhaps there's a feeling of it being a little bit heavier on the exhale. And a little lighter on the inhale.
And noticing now the chest gently expanding and contracting in its gentle rhythm. Feel the belly rising and falling with each breath. And just resting your awareness here in the wave-like movement of the natural breath. Just following the flow of movement and sensation. Riding each wave of breath with your awareness.
If the mind wanders off to what happened today or yesterday or plans for tomorrow, just gently invite it back to the feeling of the breath and give yourself permission to let it all go and just be here, relaxing and enjoying the soothing sensations of the breath as it enters and leaves the body. Relaxing into this moment just relaxing and letting go. And breathing in. And breathing out. Feeling the weight of your body settling deeper and deeper.
Letting any remaining tension in the body and in the mind begin to melt. Allow relaxation to flow through your body. And there's no need to hold on to anything at all. Now it's safe to let go. And with each breath you take, moving deeper into rest and soothing.
And everything just switching off, settling and softening.
Duration
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- 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
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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