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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 become our own best friend and ally as we navigate the complex journey of being human.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it's comfortable to do so you can close your eyes. And we'll take one deep breath together. In through the nose.
And 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 ease into this moment, you can let the breath fall back into its natural rhythm.
You don't need to force your breathing pattern or breathe in a way that you think is appropriate for meditation. Just let the breath be normal and see if you can really give yourself permission to be here, to be still, to not have to get anywhere or do anything. You've already allocated this time for yourself. Let yourself experience it fully without needing to fix anything. Let's bring our attention to our breath for a moment.
And if you feel comfortable doing so, place your right hand on your heart and your left hand on your belly. A gentle touch like this can be really powerful for cultivating a sense of self compassion. One of the first things we do if someone's in pain is offer them a hug. Even though it might feel cheesy to do it for ourselves, there's something very grounding in it. And it's communicating that kind quality of awareness that we're really going for with self-compassion.
So with your hand on your heart, and one hand on your belly, simply feeling your heart beating. And feeling your body breathing. You can just say to yourself, you're doing great. I know things are tough right now, but you're getting through it. And you're taking a proactive role in your own wellbeing.
Good job. See what it's like to talk to yourself in that way or say anything that feels kind and compassionate. Notice when those judgments arise, the negative thoughts, the negative words. They're not you. They're just thoughts.
They just arise. Let them go. And what is something kind you could say to yourself, as if you were consoling a child that made a mistake or was going through something difficult? As you feel your heart beating and you have one hand on your belly, let's take one last deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can open your eyes. So great job. Notice how you feel after doing this practice. We've started to now plant the seeds for self-compassion, but this isn't just something that can be done in a meditation. You can do it throughout your day and really make that your intention today, to show yourself more compassion, more self-compassion in whatever you're going through.
So thank you for your practice. You're doing great. Continue to bring the self-compassion into your day. Take care.
Self-Compassion
In this meditation, we'll become our own best friend and ally as we navigate the complex journey of being human.
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. If it's comfortable to do so you can close your eyes. And we'll take one deep breath together. In through the nose.
And 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 ease into this moment, you can let the breath fall back into its natural rhythm.
You don't need to force your breathing pattern or breathe in a way that you think is appropriate for meditation. Just let the breath be normal and see if you can really give yourself permission to be here, to be still, to not have to get anywhere or do anything. You've already allocated this time for yourself. Let yourself experience it fully without needing to fix anything. Let's bring our attention to our breath for a moment.
And if you feel comfortable doing so, place your right hand on your heart and your left hand on your belly. A gentle touch like this can be really powerful for cultivating a sense of self compassion. One of the first things we do if someone's in pain is offer them a hug. Even though it might feel cheesy to do it for ourselves, there's something very grounding in it. And it's communicating that kind quality of awareness that we're really going for with self-compassion.
So with your hand on your heart, and one hand on your belly, simply feeling your heart beating. And feeling your body breathing. You can just say to yourself, you're doing great. I know things are tough right now, but you're getting through it. And you're taking a proactive role in your own wellbeing.
Good job. See what it's like to talk to yourself in that way or say anything that feels kind and compassionate. Notice when those judgments arise, the negative thoughts, the negative words. They're not you. They're just thoughts.
They just arise. Let them go. And what is something kind you could say to yourself, as if you were consoling a child that made a mistake or was going through something difficult? As you feel your heart beating and you have one hand on your belly, let's take one last deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can open your eyes. So great job. Notice how you feel after doing this practice. We've started to now plant the seeds for self-compassion, but this isn't just something that can be done in a meditation. You can do it throughout your day and really make that your intention today, to show yourself more compassion, more self-compassion in whatever you're going through.
So thank you for your practice. You're doing great. Continue to bring the self-compassion into your day. 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.
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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
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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