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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 explore the boundaries of our comfort zone and how to start stretching beyond these walls.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. As your body settles in, you can let your breath come back to its natural rhythm.
And see if you can feel yourself settling in a little more deeply to this moment. In today's meditation, we're going to explore bringing more stillness into our practice. When we're completely still, inevitably some discomforts may arise. Like an itch, a little bit of pain in the knees or the back. And we're always welcome to take care of ourselves.
However, this is a great opportunity to work with discomfort. Practice relaxing into it, and not immediately turning away from it, which develops a new sense of confidence. So if this feels okay for you, you can settle into a more still posture right now, knowing that we're going to rest in this posture for a couple of minutes. And you're welcome to anchor your attention wherever you'd like, could be the breath, or it could be an open presence, choiceless awareness kind of meditation, where you just notice whatever arises. The key thing here is the stillness more than anything else.
So as the urges arise to scratch or to get up or to adjust your posture, you're bringing curiosity to what that urge feels like and what it's like to be with that discomfort and relaxing into it. Taking a deep breath around the discomfort is a great way to do that. I'll give you some time in silence to practice. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
And slowly out through the mouth. When you're ready, you can reorient yourself back into this space. And invite your eyes to open. Good job. So resting in stillness can be difficult.
But it creates a really powerful container to explore being with discomfort in a safe way. The more we're able to do that in our meditation practice, the more we're able to be with discomfort in real life and not immediately turn away from something when it becomes painful. And the unfortunate reality is that many of the important things we need to do in life are not always comfortable. So see if you can bring this new resilience into your day to day, even if it's in a small way. You're doing great.
Thank you for your practice. And until we talk again, take care.
The Pain Box
In this meditation, we explore the boundaries of our comfort zone and how to start stretching beyond these walls.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take a deep breath together to settle in. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. As your body settles in, you can let your breath come back to its natural rhythm.
And see if you can feel yourself settling in a little more deeply to this moment. In today's meditation, we're going to explore bringing more stillness into our practice. When we're completely still, inevitably some discomforts may arise. Like an itch, a little bit of pain in the knees or the back. And we're always welcome to take care of ourselves.
However, this is a great opportunity to work with discomfort. Practice relaxing into it, and not immediately turning away from it, which develops a new sense of confidence. So if this feels okay for you, you can settle into a more still posture right now, knowing that we're going to rest in this posture for a couple of minutes. And you're welcome to anchor your attention wherever you'd like, could be the breath, or it could be an open presence, choiceless awareness kind of meditation, where you just notice whatever arises. The key thing here is the stillness more than anything else.
So as the urges arise to scratch or to get up or to adjust your posture, you're bringing curiosity to what that urge feels like and what it's like to be with that discomfort and relaxing into it. Taking a deep breath around the discomfort is a great way to do that. I'll give you some time in silence to practice. As we come to the end of our meditation, let's take one more deep breath together. In through the nose.
And slowly out through the mouth. When you're ready, you can reorient yourself back into this space. And invite your eyes to open. Good job. So resting in stillness can be difficult.
But it creates a really powerful container to explore being with discomfort in a safe way. The more we're able to do that in our meditation practice, the more we're able to be with discomfort in real life and not immediately turn away from something when it becomes painful. And the unfortunate reality is that many of the important things we need to do in life are not always comfortable. So see if you can bring this new resilience into your day to day, even if it's in a small way. You're doing great.
Thank you for your practice. And until we talk again, 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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