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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 'ride out' urges and therefore overcome unhelpful habits and addictions.
In this meditation, we're going to explore how to practice urge surfing. So just taking a moment to settle in here and closing the eyes when you're ready. And then taking a deep, slow breath in. And a steady breath out. So just inviting you now to think about an urge that you recently experienced.
And as you think about this urge, see if you can notice all the sensations that come up in your physical body, as you think about it. Noticing where you experience urges in your body. You might be feeling sensations in the belly, in the chest, in the face or in the hands. There's no right or wrong place for an urge to be located. What's most important is that you notice where in your body you most notice urges when they show up.
So just tuning in to how it feels for you now. And once you've noticed what part of your body is most connected to the urge, just focusing your attention gently here. Just taking note of the sensations in this body part, and tuning into them with a kindly and curious awareness. What do the sensations actually feel like? Does it feel like pressure, tingling, warmth, or coolness? Notice if and how the sensations change. And being aware of how much space the sensations take up in this place in your body.
So just for a few more moments, continuing to stay with the sensations with curiosity, gentleness, and kindness. And not trying to change anything at all, just feeling and breathing and allowing. And now, beginning to bring this practice to a close by taking a deep breath in. And a steady breath out as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
Well done today. You've learned to surf your urges. So just knowing that whenever you feel an urge, you can always come back to this meditation again. You might even like to favorite it, or you can simply practice accepting your urges and riding them out without fighting them or giving into them. Knowing that urges then simply pass on their own and then you're left free to choose nourishing ways of behaving and living that lead to your genuine fulfillment and well-being.
Wishing you a great day. Thank you for your practice. Take care.
Urge Surfing
A meditation to help you 'ride out' urges and therefore overcome unhelpful habits and addictions.
Duration
Your default time is based on your progress and is changed automatically as you practice.
In this meditation, we're going to explore how to practice urge surfing. So just taking a moment to settle in here and closing the eyes when you're ready. And then taking a deep, slow breath in. And a steady breath out. So just inviting you now to think about an urge that you recently experienced.
And as you think about this urge, see if you can notice all the sensations that come up in your physical body, as you think about it. Noticing where you experience urges in your body. You might be feeling sensations in the belly, in the chest, in the face or in the hands. There's no right or wrong place for an urge to be located. What's most important is that you notice where in your body you most notice urges when they show up.
So just tuning in to how it feels for you now. And once you've noticed what part of your body is most connected to the urge, just focusing your attention gently here. Just taking note of the sensations in this body part, and tuning into them with a kindly and curious awareness. What do the sensations actually feel like? Does it feel like pressure, tingling, warmth, or coolness? Notice if and how the sensations change. And being aware of how much space the sensations take up in this place in your body.
So just for a few more moments, continuing to stay with the sensations with curiosity, gentleness, and kindness. And not trying to change anything at all, just feeling and breathing and allowing. And now, beginning to bring this practice to a close by taking a deep breath in. And a steady breath out as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
Well done today. You've learned to surf your urges. So just knowing that whenever you feel an urge, you can always come back to this meditation again. You might even like to favorite it, or you can simply practice accepting your urges and riding them out without fighting them or giving into them. Knowing that urges then simply pass on their own and then you're left free to choose nourishing ways of behaving and living that lead to your genuine fulfillment and well-being.
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.
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A necessary tool for those who feel lost.
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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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