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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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Much of our unhappiness comes from thinking we need to be someone "better" or "different." In this meditation, we'll practice reconnecting to our innate wholeness.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If you are sitting, just remember that we don't need to contort ourselves into some uncomfortable pretzel-like posture. We want to be sitting upright, but not uptight. So whatever posture you're in, letting the body soften and relax around the skeleton, creating a sense of relaxed alertness.
If it's comfortable, you can close your eyes. And we'll take one deep breath together. In through the nose. Out through the mouth. Inviting the jaw to relax and soften.
The shoulders can be at ease. As well as the hands and the belly. So allow the breath to be natural and easy. Bringing your full focus and presence to each inhale and each exhale. If it's helpful, you can place one hand on your belly and practice feeling that movement of the inhale and the exhale.
I'll give you a couple minutes to practice this in silence. Remember each time the mind wanders, just bringing it back to the breath. So in this meditation, we're exploring the idea that we're fundamentally whole. And maybe we don't need to be fixed in the way we typically think we do. So just start by trying to feel that, the potential of that.
As you rest here with your eyes closed, in your awareness feeling the simplicity of the inhale and the exhale. Notice how in that presence, there are no ideas about anything that's wrong with you. There's just awareness. There is just breathing. There's simply being.
Of course, those thoughts can come up and they can convince us otherwise. What we're going to do is practice watching those thoughts through the lens of, Oh, those thoughts aren't actually me. They're just little electrical impulses coming off the brain from maybe years of experiences or other people saying things. What is it like to start to watch those thoughts as something almost separate from you? And then return back to this place of just breathing, just being, this place of wholeness. Try this out.
So as we begin to come to the end of our meditation, just start to mentally prepare yourself for a transition. Wiggling the fingers and the toes. Inviting the eyes to open, if and when you feel ready. There's a certain kind of happiness we get to experience by connecting to this fundamental wholeness. We're often so inundated by thoughts about everything we need to change or fix.
But in meditation, we practice dropping beneath that and seeing that those are just ideas and they're hardly even our ideas. Where do they even come from? So as you go about your day, continue to notice when you're caught in that and try and drop back into the breath in the way we did here. Thank you for your practice and take care.
You Don't Need to be Fixed
Much of our unhappiness comes from thinking we need to be someone "better" or "different." In this meditation, we'll practice reconnecting to our innate wholeness.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If you are sitting, just remember that we don't need to contort ourselves into some uncomfortable pretzel-like posture. We want to be sitting upright, but not uptight. So whatever posture you're in, letting the body soften and relax around the skeleton, creating a sense of relaxed alertness.
If it's comfortable, you can close your eyes. And we'll take one deep breath together. In through the nose. Out through the mouth. Inviting the jaw to relax and soften.
The shoulders can be at ease. As well as the hands and the belly. So allow the breath to be natural and easy. Bringing your full focus and presence to each inhale and each exhale. If it's helpful, you can place one hand on your belly and practice feeling that movement of the inhale and the exhale.
I'll give you a couple minutes to practice this in silence. Remember each time the mind wanders, just bringing it back to the breath. So in this meditation, we're exploring the idea that we're fundamentally whole. And maybe we don't need to be fixed in the way we typically think we do. So just start by trying to feel that, the potential of that.
As you rest here with your eyes closed, in your awareness feeling the simplicity of the inhale and the exhale. Notice how in that presence, there are no ideas about anything that's wrong with you. There's just awareness. There is just breathing. There's simply being.
Of course, those thoughts can come up and they can convince us otherwise. What we're going to do is practice watching those thoughts through the lens of, Oh, those thoughts aren't actually me. They're just little electrical impulses coming off the brain from maybe years of experiences or other people saying things. What is it like to start to watch those thoughts as something almost separate from you? And then return back to this place of just breathing, just being, this place of wholeness. Try this out.
So as we begin to come to the end of our meditation, just start to mentally prepare yourself for a transition. Wiggling the fingers and the toes. Inviting the eyes to open, if and when you feel ready. There's a certain kind of happiness we get to experience by connecting to this fundamental wholeness. We're often so inundated by thoughts about everything we need to change or fix.
But in meditation, we practice dropping beneath that and seeing that those are just ideas and they're hardly even our ideas. Where do they even come from? So as you go about your day, continue to notice when you're caught in that and try and drop back into the breath in the way we did here. Thank you for your practice and take care.
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
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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.
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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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