Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
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
00:00
00:00
This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.
So starting by just taking a moment to get as comfortable as possible for the meditation only settling in. And when you're ready, allowing the eyes to close. And as a support to settling in here a little more fully, just taking three deep, slow, full breaths now. So breathing in and really filling the lungs with air. And letting the breath go.
And taking two more breaths like that in the same way. And with each exhale, seeing if you can get a sense of allowing any tension or tightness in the body to soften a little, just relaxing the body. And then on the next exhale, just letting go of any control of the breathing. Just let the body take over breathing now. We'll just continue to be attentive to the feeling of the breath in your body.
Just resting the mind on the feeling and the flow of the breath. And now we're just going to introduce a practice traditionally known as loving kindness. So here we'll work with some phrases that you say to yourself mentally as a way of training in self-compassion and kindness. So as we do this practice, make sure to let that inner voice have a warm and friendly tone. So just mentally repeating these phrases after me.
I'll leave a little space after each phrase for you to do so. May I have peace in my heart. May I be free from suffering. May I be healthy. May my life flow with ease.
May I be free from fear. May I be happy. So just noticing any effects of those phrases on the body, on the mind. And if you care to just continuing this practice now on your own. Repeating, either some of the phrases you've heard, or maybe you can repeat phrases that resonate with you, personally.
Whatever words you choose, make them words of love or compassion. So just practicing like that now. And as the practice comes towards a close, just taking a deep breath in. And then letting it go, as you begin to wriggle fingers and toes. And when you're ready, you can open the eyes.
And perhaps now just making any intention to take this attitude of self-compassion and kindness with you into the rest of your day. And wishing you ease and happiness in a day ahead.
Self-Compassion and Loving Kindness
This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So starting by just taking a moment to get as comfortable as possible for the meditation only settling in. And when you're ready, allowing the eyes to close. And as a support to settling in here a little more fully, just taking three deep, slow, full breaths now. So breathing in and really filling the lungs with air. And letting the breath go.
And taking two more breaths like that in the same way. And with each exhale, seeing if you can get a sense of allowing any tension or tightness in the body to soften a little, just relaxing the body. And then on the next exhale, just letting go of any control of the breathing. Just let the body take over breathing now. We'll just continue to be attentive to the feeling of the breath in your body.
Just resting the mind on the feeling and the flow of the breath. And now we're just going to introduce a practice traditionally known as loving kindness. So here we'll work with some phrases that you say to yourself mentally as a way of training in self-compassion and kindness. So as we do this practice, make sure to let that inner voice have a warm and friendly tone. So just mentally repeating these phrases after me.
I'll leave a little space after each phrase for you to do so. May I have peace in my heart. May I be free from suffering. May I be healthy. May my life flow with ease.
May I be free from fear. May I be happy. So just noticing any effects of those phrases on the body, on the mind. And if you care to just continuing this practice now on your own. Repeating, either some of the phrases you've heard, or maybe you can repeat phrases that resonate with you, personally.
Whatever words you choose, make them words of love or compassion. So just practicing like that now. And as the practice comes towards a close, just taking a deep breath in. And then letting it go, as you begin to wriggle fingers and toes. And when you're ready, you can open the eyes.
And perhaps now just making any intention to take this attitude of self-compassion and kindness with you into the rest of your day. And wishing you ease and happiness in a day ahead.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
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
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
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.