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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 practice a mindfulness-based cognitive behavioral approach to changing our beliefs as a way to positively change our experience of the world.
Let's start by settling in with a comfortable posture. This could be sitting down, lying down or standing. If you feel comfortable closing your eyes, you can do that as well. And we'll take a deep breath together, in through the nose. And slowly out through the mouth.
Inviting the jaw to relax. The teeth don't need to be clenched. And you can let all the muscles in your face relax as well. Feel the shoulders disengage. And if you're tightening the belly, you can let that be easy as well.
Same with the hands. All of these regions tend to accumulate a lot of tension, we're just giving them permission to let go. As the body settles, the breath and fall back into its natural rhythm. And we'll take a few moments to collect our attention on our breathing as a way to stabilize our mind and our focus. As we practice, we're going to work with our beliefs around thoughts.
So as thoughts arise in the meditation, sometimes we perceive them as a negative, as something getting in the way of the practice. And that belief will cause that thought to feel like it's getting in the way. Instead let's change that belief to one of, I need thoughts in order to develop mindfulness. I need thoughts in order to develop focus. They give me something to practice with.
So take that perspective as you focus on your breath here. And when the mind wanders, see that as your opportunity to train the very qualities of mind you're working on, I'll give you some space in silence. Every time a thought arises, regardless of the content, we get to be excited because the belief we have is, Oh, this is my opportunity. I can't get better at this practice without these thoughts arising. So notice how that changes your practice.
Let's take one more deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can open your eyes. Good job today.
As you go about your day, noticewhat beliefs you have about the events that happen and see if you can change those beliefs to change the outcome. Thank you for your practice. Until we talk again, take care.
The ABC Model
In this meditation, we'll practice a mindfulness-based cognitive behavioral approach to changing our beliefs as a way to positively change our experience of the world.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling in with a comfortable posture. This could be sitting down, lying down or standing. If you feel comfortable closing your eyes, you can do that as well. And we'll take a deep breath together, in through the nose. And slowly out through the mouth.
Inviting the jaw to relax. The teeth don't need to be clenched. And you can let all the muscles in your face relax as well. Feel the shoulders disengage. And if you're tightening the belly, you can let that be easy as well.
Same with the hands. All of these regions tend to accumulate a lot of tension, we're just giving them permission to let go. As the body settles, the breath and fall back into its natural rhythm. And we'll take a few moments to collect our attention on our breathing as a way to stabilize our mind and our focus. As we practice, we're going to work with our beliefs around thoughts.
So as thoughts arise in the meditation, sometimes we perceive them as a negative, as something getting in the way of the practice. And that belief will cause that thought to feel like it's getting in the way. Instead let's change that belief to one of, I need thoughts in order to develop mindfulness. I need thoughts in order to develop focus. They give me something to practice with.
So take that perspective as you focus on your breath here. And when the mind wanders, see that as your opportunity to train the very qualities of mind you're working on, I'll give you some space in silence. Every time a thought arises, regardless of the content, we get to be excited because the belief we have is, Oh, this is my opportunity. I can't get better at this practice without these thoughts arising. So notice how that changes your practice.
Let's take one more deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can open your eyes. Good job today.
As you go about your day, noticewhat beliefs you have about the events that happen and see if you can change those beliefs to change the outcome. Thank you for your practice. Until we talk again, take care.
Duration
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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.
- 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.
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- 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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