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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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Feeling anxious, overwhelmed or stressed out? Use this SOS meditation to soothe your nervous system, and to calm and steady your mind.
Hi, I'm Melli. So chances are, if you're playing this session that something has you feeling a bit stressed or anxious, or maybe the body and mind are really feeling tense and wound up. So this meditation is going to support you in finding your center again and help you ground in a gentle, steady, and soothing awareness. So just take a few moments here to make sure that you're sitting comfortably or maybe even laying down comfortably. Even if the mind is really busy or the body's really tense right now, just making some time to get cozy here.
And if it feels okay for you, just allowing the eyes to gently close. And beginning now to take some deep, slow, full breaths into the belly. So as you breathe in, see if you can allow the belly to swell a little like a balloon. And as you breathe out, can you allow the belly to subside, just relaxing all of the muscles of the diaphragm and the belly. And again, a long steady, smooth breath in, expanding the belly.
And a long, steady, smooth breath out. And just continuing on like that now. A deep belly breathing. And you might like to place your hands on the belly and just feel the belly rising and falling. Allowing the movement of the breathing to soothe you and settle you.
And if there's any sense of strain in this breathing practice, any sense of gasping for air, then just back off the breathing, a little, making it more subtle, more gentle. And if the mind begins to wander off to your plans, to your problems, to your worries, just bring the attention gently back to feeling the flow of your breathing in your body in this moment. And as you continue breathing into the belly like this, softening and relaxing a little more with each and every exhale. Surrendering the weight of your body into gravity and allowing your attention to settle more and more fully into the here and now. And now just letting go of any control of the breath.
Letting the body settle back into its own natural rhythm of breathing. Just taking a moment here to feel the sensations of the breath moving, gently rocking the body, cradling the body with its gentle flowing rhythm. And as the practice finishes now, just taking one more deep breath in. And letting it go as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
And as you prepare to go about the rest of your day now, just making an intention to take this more calm and centered energy with you into the rest of your day. And wishing you a wonderful day..
Anxiety SOS
Feeling anxious, overwhelmed or stressed out? Use this SOS meditation to soothe your nervous system, and to calm and steady your mind.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, I'm Melli. So chances are, if you're playing this session that something has you feeling a bit stressed or anxious, or maybe the body and mind are really feeling tense and wound up. So this meditation is going to support you in finding your center again and help you ground in a gentle, steady, and soothing awareness. So just take a few moments here to make sure that you're sitting comfortably or maybe even laying down comfortably. Even if the mind is really busy or the body's really tense right now, just making some time to get cozy here.
And if it feels okay for you, just allowing the eyes to gently close. And beginning now to take some deep, slow, full breaths into the belly. So as you breathe in, see if you can allow the belly to swell a little like a balloon. And as you breathe out, can you allow the belly to subside, just relaxing all of the muscles of the diaphragm and the belly. And again, a long steady, smooth breath in, expanding the belly.
And a long, steady, smooth breath out. And just continuing on like that now. A deep belly breathing. And you might like to place your hands on the belly and just feel the belly rising and falling. Allowing the movement of the breathing to soothe you and settle you.
And if there's any sense of strain in this breathing practice, any sense of gasping for air, then just back off the breathing, a little, making it more subtle, more gentle. And if the mind begins to wander off to your plans, to your problems, to your worries, just bring the attention gently back to feeling the flow of your breathing in your body in this moment. And as you continue breathing into the belly like this, softening and relaxing a little more with each and every exhale. Surrendering the weight of your body into gravity and allowing your attention to settle more and more fully into the here and now. And now just letting go of any control of the breath.
Letting the body settle back into its own natural rhythm of breathing. Just taking a moment here to feel the sensations of the breath moving, gently rocking the body, cradling the body with its gentle flowing rhythm. And as the practice finishes now, just taking one more deep breath in. And letting it go as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.
And as you prepare to go about the rest of your day now, just making an intention to take this more calm and centered energy with you into the rest of your day. And wishing you a wonderful day..
Duration
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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
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