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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 replay the day from start to present, helping to process any events that weren't addressed, or consciously setting them aside until tomorrow.
Let's settle in so we can wind down from the day. If you haven't already done so, you can find a comfortable posture, perhaps sitting or lying down. And if it feels okay to do so, you can close your eyes. We'll start by taking a deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. And inviting the hands and the belly to soften. Remembering in this moment, there's no place else you need to be, nothing else you need to do, nothing you need to accomplish, especially after a long day.
So see if you can give yourself the permission to be here. To help us do that, we'll take a few moments to tune into the body breathing as a way to anchor our attention and connect to this moment of aliveness. You may notice the mind swirling with thoughts, from earlier today or about tomorrow. For right now, we just get to notice those thoughts as mental activity. Just a thought, just a little flickering in the brain.
We don't have to get consumed by it, overly identified with it. Give it some soft awareness and then bring that presence back to this breath. Letting each inhale and exhale ground you a little bit more deeply into what's here right now, right now. To help us let go of whatever's happened today and to really unwind and ground ourselves in this moment, we're going to do something that might seem to contradict the intention of being present. We're going to actively reflect on our day from the first moment you can remember all the way up until now.
The reason for this is because we often move through our moments so quickly that we don't always get the chance to process what happened in real time. And so the mind can be subconsciously ruminating about experiences that it didn't feel complete with. And so, as you replay the day, you're just going through as many moments as you can remember, moving through and notice if there's anything that has an emotional charge that comes up. An event that happened, something that feels unresolved. And when you encounter that moment in your reflection, take a breath, acknowledge it, thank your mind for thinking about something that might be important and then let it know that for right now, there's nothing we can do about it.
So let's let it go and we'll revisit it if it's still important tomorrow. So you can start this reflection now. Just think to the earliest moment of the day that you can remember. And then visualize and feel yourself moving through the moments of your day. And it's okay to accelerate the process so that this visualization can happen over the course of a few minutes.
And with each passing stage of reflection throughout the day, just feel your body settling in more, letting it go, releasing. If at any point you get snagged and the mind starts ruminating about something that happened, take a breath, reground yourself, thank your mind for thinking about this and then let it know for right now, there's nothing we can do. It's okay to let go. And we'll revisit it if it's still important tomorrow. And continue this reflection until you come back to the present moment where you are right now.
Taking a few more moments to arrive into the present. And now as you're here, notice what it's like to feel the momentum of the day, to let it exist as a memory knowing that we can't change anything about how the day unfolded. It happened. It's gone. But we can meet this moment with grounded-ness with equanimity, with curiosity and with presence.
So see if you can relax into being here. Grounding into your body. Feeling where it makes contact with the surface beneath you. And remembering that this moment right now is the beginning of the rest of your evening and also the rest of your life. So it's okay to let go for this evening, to unwind and start fresh tomorrow.
We'll take one more deep breath together before we close. In through the nose. Out through the mouth. And if you're ready to do so, you can reorient yourself back into this space and invite your eyes to open. Great job.
So as you continue to unwind before sleep, take this time to be grounded, to be present and to be at ease in your mind and body. Enjoy the rest of your evening and take care.
Replay the Day
In this meditation, we'll replay the day from start to present, helping to process any events that weren't addressed, or consciously setting them aside until tomorrow.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's settle in so we can wind down from the day. If you haven't already done so, you can find a comfortable posture, perhaps sitting or lying down. And if it feels okay to do so, you can close your eyes. We'll start by taking a deep breath together. In through the nose.
Slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. And inviting the hands and the belly to soften. Remembering in this moment, there's no place else you need to be, nothing else you need to do, nothing you need to accomplish, especially after a long day.
So see if you can give yourself the permission to be here. To help us do that, we'll take a few moments to tune into the body breathing as a way to anchor our attention and connect to this moment of aliveness. You may notice the mind swirling with thoughts, from earlier today or about tomorrow. For right now, we just get to notice those thoughts as mental activity. Just a thought, just a little flickering in the brain.
We don't have to get consumed by it, overly identified with it. Give it some soft awareness and then bring that presence back to this breath. Letting each inhale and exhale ground you a little bit more deeply into what's here right now, right now. To help us let go of whatever's happened today and to really unwind and ground ourselves in this moment, we're going to do something that might seem to contradict the intention of being present. We're going to actively reflect on our day from the first moment you can remember all the way up until now.
The reason for this is because we often move through our moments so quickly that we don't always get the chance to process what happened in real time. And so the mind can be subconsciously ruminating about experiences that it didn't feel complete with. And so, as you replay the day, you're just going through as many moments as you can remember, moving through and notice if there's anything that has an emotional charge that comes up. An event that happened, something that feels unresolved. And when you encounter that moment in your reflection, take a breath, acknowledge it, thank your mind for thinking about something that might be important and then let it know that for right now, there's nothing we can do about it.
So let's let it go and we'll revisit it if it's still important tomorrow. So you can start this reflection now. Just think to the earliest moment of the day that you can remember. And then visualize and feel yourself moving through the moments of your day. And it's okay to accelerate the process so that this visualization can happen over the course of a few minutes.
And with each passing stage of reflection throughout the day, just feel your body settling in more, letting it go, releasing. If at any point you get snagged and the mind starts ruminating about something that happened, take a breath, reground yourself, thank your mind for thinking about this and then let it know for right now, there's nothing we can do. It's okay to let go. And we'll revisit it if it's still important tomorrow. And continue this reflection until you come back to the present moment where you are right now.
Taking a few more moments to arrive into the present. And now as you're here, notice what it's like to feel the momentum of the day, to let it exist as a memory knowing that we can't change anything about how the day unfolded. It happened. It's gone. But we can meet this moment with grounded-ness with equanimity, with curiosity and with presence.
So see if you can relax into being here. Grounding into your body. Feeling where it makes contact with the surface beneath you. And remembering that this moment right now is the beginning of the rest of your evening and also the rest of your life. So it's okay to let go for this evening, to unwind and start fresh tomorrow.
We'll take one more deep breath together before we close. In through the nose. Out through the mouth. And if you're ready to do so, you can reorient yourself back into this space and invite your eyes to open. Great job.
So as you continue to unwind before sleep, take this time to be grounded, to be present and to be at ease in your mind and body. Enjoy the rest of your evening and take care.
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.
- 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
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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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