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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
Have you ever noticed someone sitting alone at a restaurant? Often, when we see people sitting alone, especially in public spaces, they’ll be holding their phones. Maybe they’re scrolling, watching a video, or listening to something. We get it. Whether catching up on email, scrolling Facebook, or watching YouTube videos, they can be a means to seemingly enhance the moment. We've all had experiences where we're doing something that appears relatively mundane, just like sitting quietly and having a meal.
Every now and again, we might notice someone who stands out — someone who’s not on their phone, not reading a book, or doing anything else. They’re simply there, being present.
When we notice this, we can begin to wonder about the logic to put your phone away in those moments. If we strip away judgments of whether we “should” or “shouldn’t" be on our phones, it can make each moment seem more enjoyable.
In life’s seemingly mundane moments, we turn to our phones for entertainment.
Here are three reasons why putting your phone away in those moments can help you feel a little calmer and happier.
Often what’s happening in those moments where you're sitting in a coffee shop, there's going to be an instinct to fill that time with some increased sense of pleasure. We feel that conditioning of the mind that rapidly wants to fill that gap to entertain itself. It’s a cycle we can easily reinforce by playing it out in a single second. When your mind feels that desire to fill the gap and gets that desire met, the desire can feel stronger in the future.
Next time this happens, see if you can relax into that void where we feel a pull to be entertained. When you pause and notice that tension, you’re actually starting to recondition the mind in relation to that desire. And then subsequently, in the future, that desire has less of a grip on you and creates less tension within you — ultimately leading to a greater sense of peace in the mind.
Kelly Boys shares two science-based insights on relaxing in a chaotic world.
Concentration is becoming a bit of a lost art right now. There are many ways we can distract ourselves. Concentration only develops through a series of sustained moments of awareness, essentially reducing moments of being unpleasant. It’s not only useful for productivity at work and getting things done, but it can produce deep tranquillity.
Practicing the art of concentration will inevitably lead to subsequent moments of focus. You'll be more inclined to practice that way of relating to your daily tasks if you practice during these simple moments where you’re tempted to pull out your phone.
Try this 60-second meditation to improve your focus.
Filling our seemingly mundane moments with entertainment can be a slippery slope. The phone is more entertaining than a salad — we can't deny that. But what happens when we fuel that initial impulse? The subtle pleasures that might come with the simplicity of whatever we’re doing, such as eating a meal, become seemingly less compelling. We may not notice the sight, taste, and quality of the food.
Drop into the natural happiness that arises when we're deeply present.
Set an intention for your next cup of coffee or tea and see if you can be with the subtle joys. Take a sip, and then take a breath. While being still, let the taste settle in your mouth. And then, try it again.
As you practice this, you’re cultivating a resilient mind — one that's a little less busy and more at peace.
We hope this inspires you to put down the phone for a moment, and see how you experience life, hands-free, and have fun exploring this idea. It’s all part of the journey of practicing being human.
Beyond the concept of here and now, how much power do you need? To go anywhere else you need power, but to be here what do you need?
Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day.
Mindful Meditation Program for Beginners
Join Mindfulness.com co-host Cory Muscara for a 10-day course to master the foundational principles of mindfulness and establish a realistic daily mindfulness practice that can easily integrate into your modern, busy life.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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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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- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
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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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