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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 today's session, we're going to practice inviting every part of the body to turn off and let go, so that we can transition into nice and deep, relaxed sleep. So if you're ready, you can let the eyes close. And we'll start by tuning into the sound of the bell. Taking a deep breath. In through the nose.
And out through the mouth. Inviting the jaw to relax and be at ease. Inviting the shoulders to soften. And letting the belly, the hands just be gentle and soft. Reminding yourself that in this moment, you did your work for the day.
There's no place else you need to be, nothing you need to accomplish or solve. Just giving yourself full permission to let go. We're going to invite each part of the body to relax and let go a little deeper. Let's scan our attention down to the feet. And as we feel the feet, just telling them it's okay to turn off and let go.
Coming up to the calves and shins. And just saying, turn off, as if we were switching off a light switch. Coming up to the knees, turn off. And now to the thighs. Just saying, turn off.
And as we say this, it's a gentle invitation, not forceful, not commanding. Just letting the light know, okay, it's okay to turn off now. Moving up to the pelvis, turn off. Up to the back, turn off. Feeling it relax more deeply.
Up to the shoulders and neck, turn off. Down through the arms and hands, turn off. Over to the belly, the front of the body, the chest, torso. Breathing in, turn off. Now up to the face, a place that often has to be on throughout the day, putting our best face forward.
When you're ready, just saying, turn off. Lastly, the whole head. A lot of activity in the brain. Just inviting this area, when it's ready, turn off. And one last time, we'll extend this invitation to the entire body and mind.
Breathing into it all. And on the exhale, just saying, turn off. Feel your body sink more deeply. Feel your mind relaxed and be at ease. And let yourself drift off into a deep night of sleep.
Take care.
Shutting Down for Sleep
Duration
Your default time is based on your progress and is changed automatically as you practice.
In today's session, we're going to practice inviting every part of the body to turn off and let go, so that we can transition into nice and deep, relaxed sleep. So if you're ready, you can let the eyes close. And we'll start by tuning into the sound of the bell. Taking a deep breath. In through the nose.
And out through the mouth. Inviting the jaw to relax and be at ease. Inviting the shoulders to soften. And letting the belly, the hands just be gentle and soft. Reminding yourself that in this moment, you did your work for the day.
There's no place else you need to be, nothing you need to accomplish or solve. Just giving yourself full permission to let go. We're going to invite each part of the body to relax and let go a little deeper. Let's scan our attention down to the feet. And as we feel the feet, just telling them it's okay to turn off and let go.
Coming up to the calves and shins. And just saying, turn off, as if we were switching off a light switch. Coming up to the knees, turn off. And now to the thighs. Just saying, turn off.
And as we say this, it's a gentle invitation, not forceful, not commanding. Just letting the light know, okay, it's okay to turn off now. Moving up to the pelvis, turn off. Up to the back, turn off. Feeling it relax more deeply.
Up to the shoulders and neck, turn off. Down through the arms and hands, turn off. Over to the belly, the front of the body, the chest, torso. Breathing in, turn off. Now up to the face, a place that often has to be on throughout the day, putting our best face forward.
When you're ready, just saying, turn off. Lastly, the whole head. A lot of activity in the brain. Just inviting this area, when it's ready, turn off. And one last time, we'll extend this invitation to the entire body and mind.
Breathing into it all. And on the exhale, just saying, turn off. Feel your body sink more deeply. Feel your mind relaxed and be at ease. And let yourself drift off into a deep night of sleep.
Take care.
Duration
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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
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
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