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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 you'll be guided into observing the sensations of your breath as a way of grounding in the calm and stillness of mindful awareness.
So settling into a comfortable position for this meditation. Allowing your eyes to gently close. And as a way of gathering awareness to the present moment, just taking three deep, slow, full breaths. Breathing in and following the breath for its full journey in. And breathing out, following the breath for its full journey out.
And two more like that. And now just letting go of any control of the breath. Allowing the breath to be natural. And expanding the focus of your attention out to the sounds around you. And sounds in all directions.
And having a sense of taking in the whole surrounding soundscape at once. Allowing this dance of sound to unfold in awareness. And noticing the changing nature of sounds. How sounds are transient and fleeting. They may have a beginning.
they unfold, and then dissolve back into stillness. And now letting this awareness of sounds fade into the background and bringing your awareness now to the internal world and listening to thoughts. And bringing your full attention now to observing and listening to thoughts. They might be thoughts about problems, plans or worries, or perhaps about what we're doing now. There might be negative, happy or neutral thoughts.
Just see if it's possible to simply observe them all as they come, stay awhile, and then go. So just letting the dance of thoughts unfold. There's no need to try to control your thoughts in any way. So just letting them come and go on their own, just like you did with sounds. And now withdrawing attention from the thoughts and noticing the still spaciousness in which every thought is born into, unfolds in, and then dissipates back into.
So this is not something you can grasp with the mind, but simply sensing into that stillness that's there at the heart of who you are. And just resting for a few moments in that awareness and just letting the dance of thoughts unfold. And then taking a deep breath in. And breathing out, begin to wriggle fingers and toes. And then opening the eyes.
And as you go about your day to day, just remembering that no matter where you find yourself and no matter what happens, the breath is always available to you as an anchor back to that awareness and to a sense of stillness, wholeness, and inner peace. And wishing you a wonderful day.
Sounds and Thoughts
In this meditation you'll be guided into observing the sensations of your breath as a way of grounding in the calm and stillness of mindful awareness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So settling into a comfortable position for this meditation. Allowing your eyes to gently close. And as a way of gathering awareness to the present moment, just taking three deep, slow, full breaths. Breathing in and following the breath for its full journey in. And breathing out, following the breath for its full journey out.
And two more like that. And now just letting go of any control of the breath. Allowing the breath to be natural. And expanding the focus of your attention out to the sounds around you. And sounds in all directions.
And having a sense of taking in the whole surrounding soundscape at once. Allowing this dance of sound to unfold in awareness. And noticing the changing nature of sounds. How sounds are transient and fleeting. They may have a beginning.
they unfold, and then dissolve back into stillness. And now letting this awareness of sounds fade into the background and bringing your awareness now to the internal world and listening to thoughts. And bringing your full attention now to observing and listening to thoughts. They might be thoughts about problems, plans or worries, or perhaps about what we're doing now. There might be negative, happy or neutral thoughts.
Just see if it's possible to simply observe them all as they come, stay awhile, and then go. So just letting the dance of thoughts unfold. There's no need to try to control your thoughts in any way. So just letting them come and go on their own, just like you did with sounds. And now withdrawing attention from the thoughts and noticing the still spaciousness in which every thought is born into, unfolds in, and then dissipates back into.
So this is not something you can grasp with the mind, but simply sensing into that stillness that's there at the heart of who you are. And just resting for a few moments in that awareness and just letting the dance of thoughts unfold. And then taking a deep breath in. And breathing out, begin to wriggle fingers and toes. And then opening the eyes.
And as you go about your day to day, just remembering that no matter where you find yourself and no matter what happens, the breath is always available to you as an anchor back to that awareness and to a sense of stillness, wholeness, and inner peace. And wishing you a wonderful day.
Duration
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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.
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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 💫✨🌍
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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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