Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Try free for 7 days.
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
00:00
00:00
In this meditation, we practice being with the totality of our experience, relaxing into discomfort, helping us develop a deep sense of confidence and inner strength.
Let's begin by finding a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so today, you can invite your eyes to close. And we'll start by taking a deep breath together. 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 you start to settle in, your breath can also settle back into its natural rhythm.
The theme of today's meditation is the paradox of invincibility. And this idea that in order to develop real invincibility, we need to let down our guard enough to experience the full range of being human to then see how we can be with this too. So we'll do a choiceless awareness meditation, which involves opening our awareness to whatever might arise. So instead of focusing on the breath or any one point in particular, see if you can settle back into yourself. Almost as if you were settling behind your awareness and just observing what is coming up for you right now.
Perhaps as an emotion, a sensation, a thought, or some sensory experience. And can you create a space for yourself to be present to whatever might be there? You never need to push it. So if something is too uncomfortable, it's okay to allow it to linger in the background. But as much as you feel able to, allowing your experience to emerge in your awareness fully. And you might think of this as watching a movie.
And you sitting in the theater is you resting in awareness and the screen includes anything that arises. Sometimes it's pleasurable movie. Sometimes it can be unpleasant. And for a moment, see if you can touch into the sense of empowerment that you may feel staying open to more aspects of your experience rather than using the meditation to turn away or distract yourself. This is a vulnerable and courageous act.
So as we come to a close, let's take one last deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can let your eyes open again. Great job.
So this meditation is designed to really help develop capacity to stay open to more moments of your life, including the difficult ones. So as you go about your day today, notice if there is a tendency to turn away from the uncomfortable experiences and see if you can reframe it with the acknowledgement that being able to stay present to these experiences and seeing that you can make it through them is the thing that develops resilience, and yes, that sense of invincibility that you can get through and be with whatever arises. Thank you for your practice. I'll talk to you soon and until next time, take care.
The Paradox of Invincibility
In this meditation, we practice being with the totality of our experience, relaxing into discomfort, helping us develop a deep sense of confidence and inner strength.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's begin by finding a comfortable posture. This could be sitting down, lying down or standing. If it feels okay to do so today, you can invite your eyes to close. And we'll start by taking a deep breath together. 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 you start to settle in, your breath can also settle back into its natural rhythm.
The theme of today's meditation is the paradox of invincibility. And this idea that in order to develop real invincibility, we need to let down our guard enough to experience the full range of being human to then see how we can be with this too. So we'll do a choiceless awareness meditation, which involves opening our awareness to whatever might arise. So instead of focusing on the breath or any one point in particular, see if you can settle back into yourself. Almost as if you were settling behind your awareness and just observing what is coming up for you right now.
Perhaps as an emotion, a sensation, a thought, or some sensory experience. And can you create a space for yourself to be present to whatever might be there? You never need to push it. So if something is too uncomfortable, it's okay to allow it to linger in the background. But as much as you feel able to, allowing your experience to emerge in your awareness fully. And you might think of this as watching a movie.
And you sitting in the theater is you resting in awareness and the screen includes anything that arises. Sometimes it's pleasurable movie. Sometimes it can be unpleasant. And for a moment, see if you can touch into the sense of empowerment that you may feel staying open to more aspects of your experience rather than using the meditation to turn away or distract yourself. This is a vulnerable and courageous act.
So as we come to a close, let's take one last deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can let your eyes open again. Great job.
So this meditation is designed to really help develop capacity to stay open to more moments of your life, including the difficult ones. So as you go about your day today, notice if there is a tendency to turn away from the uncomfortable experiences and see if you can reframe it with the acknowledgement that being able to stay present to these experiences and seeing that you can make it through them is the thing that develops resilience, and yes, that sense of invincibility that you can get through and be with whatever arises. Thank you for your practice. I'll talk to you soon and until next time, take care.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Annual membership
$0
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
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.