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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 will practice tuning into our bodies, the foundation for our capacity to reduce tension and pain, as well as amplify joy and goodness.
Let's start by settling into a comfortable posture. This could be sitting, standing, or lying down. If it feels comfortable to do so, you can close your eyes. And we'll take one deep breath together to settle in. In through the nose.
Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.
And just take a few moments to anchor your attention in the present moment, either focusing on the breath or something else in your awareness that feels grounding. Notice the activity in the mind in this moment. Observe it from a grounded place and redirect the attention back here to whatever it is you're focusing on. In this meditation, we're going to do a body scan. Tuning into all of the different sensations in the body, from the head down to the toes.
So start by feeling into the sensations at the top of your head. If there's hair there, noticing where the hair meets the scalp. If there's not hair, feeling the sensations of the air on your skin. And then sliding that awareness down through the face, the forehead, the eyebrows, the eyes, cheeks, nose, mouth, jaw, around to the ears, the neck. Just trying to feel the head region.
Not visualizing, not thinking about it, but feeling the sensations that are present there. As you come down now through the shoulders, into the arms. As though the awareness is just enveloping these parts of the body, attuning you a little bit more to what it's like to be embodied. As we feel the hands now. Sensations on the fingertips.
Then leaping your awareness over to the torso. Perhaps feeling the heart beating in your chest. Movement of the breath as it inflates the belly, chest region, the back. And just tuning into the upper body as a whole. As we slide our awareness down through the pelvis.
Into the thighs. You can even try to drop your awareness a layer beneath the skin. Can you feel into the tissue, the muscle? How deep can the awareness go into your body? Coming down to the knees, calves, shins. And finally at the feet. And now just zoom out and feel the body as a whole.
Notice if you're a little bit more attuned to the sensations that are present. Let's take one more deep breath. In through the nose. Out through the mouth. And when you're ready, you can start to reorient yourself and invite the eyes to open again.
Great job. So this was a brief body scan meditation. Know that if you didn't notice sensations in certain regions of the body, that's okay. And if any part of this was uncomfortable, that's also normal. The process of reconnecting to our bodies acn take practice.
And it's something that we want to go slowly into, especially if we've spent time avoiding our bodies. So great job on your practice today. Take care.
Relax Your Body
In this meditation, we will practice tuning into our bodies, the foundation for our capacity to reduce tension and pain, as well as amplify joy and goodness.
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, standing, or lying down. If it feels comfortable to do so, you can close your eyes. And we'll take one deep breath together to settle in. In through the nose.
Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.
And just take a few moments to anchor your attention in the present moment, either focusing on the breath or something else in your awareness that feels grounding. Notice the activity in the mind in this moment. Observe it from a grounded place and redirect the attention back here to whatever it is you're focusing on. In this meditation, we're going to do a body scan. Tuning into all of the different sensations in the body, from the head down to the toes.
So start by feeling into the sensations at the top of your head. If there's hair there, noticing where the hair meets the scalp. If there's not hair, feeling the sensations of the air on your skin. And then sliding that awareness down through the face, the forehead, the eyebrows, the eyes, cheeks, nose, mouth, jaw, around to the ears, the neck. Just trying to feel the head region.
Not visualizing, not thinking about it, but feeling the sensations that are present there. As you come down now through the shoulders, into the arms. As though the awareness is just enveloping these parts of the body, attuning you a little bit more to what it's like to be embodied. As we feel the hands now. Sensations on the fingertips.
Then leaping your awareness over to the torso. Perhaps feeling the heart beating in your chest. Movement of the breath as it inflates the belly, chest region, the back. And just tuning into the upper body as a whole. As we slide our awareness down through the pelvis.
Into the thighs. You can even try to drop your awareness a layer beneath the skin. Can you feel into the tissue, the muscle? How deep can the awareness go into your body? Coming down to the knees, calves, shins. And finally at the feet. And now just zoom out and feel the body as a whole.
Notice if you're a little bit more attuned to the sensations that are present. Let's take one more deep breath. In through the nose. Out through the mouth. And when you're ready, you can start to reorient yourself and invite the eyes to open again.
Great job. So this was a brief body scan meditation. Know that if you didn't notice sensations in certain regions of the body, that's okay. And if any part of this was uncomfortable, that's also normal. The process of reconnecting to our bodies acn take practice.
And it's something that we want to go slowly into, especially if we've spent time avoiding our bodies. So great job on your practice today. Take care.
Duration
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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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