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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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A meditation to help you gradually unwind the body and mind.
If you haven't already, just take some time here to settle into a meditation posture of your choice. Allowing the eyes to close. And when you're ready, taking a deep, slow breath in. And out. And no matter how the mind feels right now, it might be busy or tense, there's no need to try to fix or change it at all.
So just letting the mind be as it is. And we're going to focus attention on the feeling of the body in contact with the surface beneath you. What sensations can you feel right now at the contact points where your body is touching the surface beneath? It might be tingling, pressure, heaviness, or lightness. Really bringing your full focus into feeling what's here to be felt. Grounding your focus in the present moment and in those sensations.
And now drawing the focus of attention to feeling how the breath is moving through the body. Noticing how the whole body is being gently rocked and cradled by the movement and flow of the breath. Sometimes just noticing that rhythm of the natural breath can bring a soothing and a softness to the mind and the body. And if the mind wanders away from feeling the breath, just notice what thoughts carried you off. And no matter what the thoughts were, no matter how important they claim to be, just letting them go, coming home to that feeling of the breath.
And letting the feeling of the breath be an anchor and a resting place for your attention. Following the breathing in. And following the breathing out. And now as we bring this meditation towards a close, taking a long, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes.
Notice how your mind and your body are feeling after taking this time out for meditation. When you're ready, if you care to, opening the eyes. And as you get ready to connect with the rest of your day now, perhaps making an intention to take this more centered awareness with you. Wishing you a great day. Thank you for your practice.
Unwinding and Letting Go Into the Now
A meditation to help you gradually unwind the body and mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
If you haven't already, just take some time here to settle into a meditation posture of your choice. Allowing the eyes to close. And when you're ready, taking a deep, slow breath in. And out. And no matter how the mind feels right now, it might be busy or tense, there's no need to try to fix or change it at all.
So just letting the mind be as it is. And we're going to focus attention on the feeling of the body in contact with the surface beneath you. What sensations can you feel right now at the contact points where your body is touching the surface beneath? It might be tingling, pressure, heaviness, or lightness. Really bringing your full focus into feeling what's here to be felt. Grounding your focus in the present moment and in those sensations.
And now drawing the focus of attention to feeling how the breath is moving through the body. Noticing how the whole body is being gently rocked and cradled by the movement and flow of the breath. Sometimes just noticing that rhythm of the natural breath can bring a soothing and a softness to the mind and the body. And if the mind wanders away from feeling the breath, just notice what thoughts carried you off. And no matter what the thoughts were, no matter how important they claim to be, just letting them go, coming home to that feeling of the breath.
And letting the feeling of the breath be an anchor and a resting place for your attention. Following the breathing in. And following the breathing out. And now as we bring this meditation towards a close, taking a long, slow breath in. And as you breathe out, beginning to wriggle the fingers and the toes.
Notice how your mind and your body are feeling after taking this time out for meditation. When you're ready, if you care to, opening the eyes. And as you get ready to connect with the rest of your day now, perhaps making an intention to take this more centered awareness with you. Wishing you a great day. Thank you for your practice.
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 💫✨🌍
- 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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