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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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Learn to create a safe, compassionate, and soothing inner space with which you can hold any difficult emotions.
So just finding a comfortable position on a cushion or on a chair. And lightly closing the eyes, if you care to. And just tuning into the feeling of the breath in your body. And as you continue to follow the breathing now, there may be emotions arising, maybe also thoughts. And when we experience any difficult emotions in our meditation, whether it's sadness, fear, loneliness, irritation, or anger, our instinct is to try to push them away or ignore them.
But that doesn't really help us because pushing away emotions only tends to prolong them and make them bigger. So today, if anything is arising that feels difficult, see if you can create a safe space within you, a container of awareness that can hold whatever's arising in a gentle, compassionate and accepting way. So seeing if you can have a sense of tending to any pain, resistance, or discomfort like you would tend to a loved one who was hurting. If your loved one was upset, you wouldn't try to make them go away or ignore them. You'd simply give them support, maybe a hug or a loving presence to be with.
See if you can meet any difficult emotions in this way too. Allow the emotion, to arise, acknowledge the emotion, and create a safe container of awareness for them. And just continuing to follow the breathing.. Staying in touch with the breathing in. The breathing out.
And the spaces in between the breaths. When we create this container of awareness, we learn to offer a safe space for our emotions, offering them compassion, gentleness, and acceptance. And in this way, we can then be with anything, no matter how hard or scary it feels. So just continuing for these last moments of practice to follow the breathing and having this attitude of creating a safe container for any emotions to arise and dissipate. And now bringing this practice to a close by taking a deep breath in.
And breathing out, beginning to wriggle the fingers and toes. And when you're ready, you can open the eyes. So well done today. You've learned to be with difficult emotions in a brave, kind and healthy way. So just knowing that when you're going through hard times, you can use this meditation again.
You might like to favorite it. Or you can simply practice accepting your emotions and tending to them with compassion. Difficult emotions can then simply pass in their own time. And you move through them in a way that makes you stronger and wiser on the other side. And wishing you a great day.
Thank you for your practice. Take care.
The Container of Loving Awareness
Learn to create a safe, compassionate, and soothing inner space with which you can hold any difficult emotions.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So just finding a comfortable position on a cushion or on a chair. And lightly closing the eyes, if you care to. And just tuning into the feeling of the breath in your body. And as you continue to follow the breathing now, there may be emotions arising, maybe also thoughts. And when we experience any difficult emotions in our meditation, whether it's sadness, fear, loneliness, irritation, or anger, our instinct is to try to push them away or ignore them.
But that doesn't really help us because pushing away emotions only tends to prolong them and make them bigger. So today, if anything is arising that feels difficult, see if you can create a safe space within you, a container of awareness that can hold whatever's arising in a gentle, compassionate and accepting way. So seeing if you can have a sense of tending to any pain, resistance, or discomfort like you would tend to a loved one who was hurting. If your loved one was upset, you wouldn't try to make them go away or ignore them. You'd simply give them support, maybe a hug or a loving presence to be with.
See if you can meet any difficult emotions in this way too. Allow the emotion, to arise, acknowledge the emotion, and create a safe container of awareness for them. And just continuing to follow the breathing.. Staying in touch with the breathing in. The breathing out.
And the spaces in between the breaths. When we create this container of awareness, we learn to offer a safe space for our emotions, offering them compassion, gentleness, and acceptance. And in this way, we can then be with anything, no matter how hard or scary it feels. So just continuing for these last moments of practice to follow the breathing and having this attitude of creating a safe container for any emotions to arise and dissipate. And now bringing this practice to a close by taking a deep breath in.
And breathing out, beginning to wriggle the fingers and toes. And when you're ready, you can open the eyes. So well done today. You've learned to be with difficult emotions in a brave, kind and healthy way. So just knowing that when you're going through hard times, you can use this meditation again.
You might like to favorite it. Or you can simply practice accepting your emotions and tending to them with compassion. Difficult emotions can then simply pass in their own time. And you move through them in a way that makes you stronger and wiser on the other side. And wishing you a great day.
Thank you for your practice. Take care.
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.
- 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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