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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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Centre your focus and calm your mind through yogic breathing, then enjoy a simple breath meditation.
If you haven't already, settling into your meditation posture. And allowing your eyes to gently close. And bringing all of your attention to the breath. And we're going to do a simple breathing practice called the full yogic breath. So starting by taking some deeper breaths into the belly.
So breathing in and gently expanding the belly on the inhale. And breathing out, belly button draws back a little towards the spine at the end of the out-breath. Again, breathing in, belly expands. And breathing out, belly draws back towards the spine. A few more rounds like that.
So breathing down in the belly. The chest shouldn't be moving too much here. Most of the movement's in the belly. Belly expanding and contracting with each breath. And there should be no sense of strain in this practice.
So if you're gasping for air or feeling any sense of strain, just making the practice a little more subtle, a little more gentle. And on the next inhale, again, breathinginto the belly, expanding the belly. But this time, after the belly expands, allow the breath to come up into the chest. So the chest also expands as if you could draw that breath up into the chest and almost up into the collarbones. That's it.
And now as you exhale, let the chest deflate first. And then the belly. This is the full yogic breath. Again, breathing into the belly. Belly expands.
And then breathing up into the chest. Chest expands. And breathing out, chest contracts first. And then the belly, navel drawing back towards the spine. That's it.
So just continuing on like that with the full yogic breath. Breathing into the belly and then the chest. Breathing out, chest deflates and then the belly. And if any of this is just feeling too tricky or unnatural, you can feel free to let it go and just practice following the natural breath. In the full yogic breath, really the breath is moving through the body like a wave.
A wave that's starts in thebelly, goes up into the chest. And then the wave subsides in the chest first, and then the belly. Awareness surfs the waves of breath as they move through the body. Just a few more rounds. And at the end of the next exhale, letting go of the yogic breath.
Not trying to control the breath now in any way. Just let the body breathe in its own way. That's it. And as the practice now comes towards the end, just notice how your mind and body are feeling after taking this time out for meditation. And beginning to wriggle the fingers and toes.
And blinking open the eyes. Wishing you a great day. Thank you for your practice.
Yogic Breath and Mindfulness
Centre your focus and calm your mind through yogic breathing, then enjoy a simple breath meditation.
Duration
Your default time is based on your progress and is changed automatically as you practice.
If you haven't already, settling into your meditation posture. And allowing your eyes to gently close. And bringing all of your attention to the breath. And we're going to do a simple breathing practice called the full yogic breath. So starting by taking some deeper breaths into the belly.
So breathing in and gently expanding the belly on the inhale. And breathing out, belly button draws back a little towards the spine at the end of the out-breath. Again, breathing in, belly expands. And breathing out, belly draws back towards the spine. A few more rounds like that.
So breathing down in the belly. The chest shouldn't be moving too much here. Most of the movement's in the belly. Belly expanding and contracting with each breath. And there should be no sense of strain in this practice.
So if you're gasping for air or feeling any sense of strain, just making the practice a little more subtle, a little more gentle. And on the next inhale, again, breathinginto the belly, expanding the belly. But this time, after the belly expands, allow the breath to come up into the chest. So the chest also expands as if you could draw that breath up into the chest and almost up into the collarbones. That's it.
And now as you exhale, let the chest deflate first. And then the belly. This is the full yogic breath. Again, breathing into the belly. Belly expands.
And then breathing up into the chest. Chest expands. And breathing out, chest contracts first. And then the belly, navel drawing back towards the spine. That's it.
So just continuing on like that with the full yogic breath. Breathing into the belly and then the chest. Breathing out, chest deflates and then the belly. And if any of this is just feeling too tricky or unnatural, you can feel free to let it go and just practice following the natural breath. In the full yogic breath, really the breath is moving through the body like a wave.
A wave that's starts in thebelly, goes up into the chest. And then the wave subsides in the chest first, and then the belly. Awareness surfs the waves of breath as they move through the body. Just a few more rounds. And at the end of the next exhale, letting go of the yogic breath.
Not trying to control the breath now in any way. Just let the body breathe in its own way. That's it. And as the practice now comes towards the end, just notice how your mind and body are feeling after taking this time out for meditation. And beginning to wriggle the fingers and toes.
And blinking open the eyes. Wishing you a great day. Thank you for your practice.
Duration
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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.
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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
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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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