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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
It’s not widely known, but the human brain is naturally pessimistic. Its default inclination is to be problem and pain-focused.
This doesn’t sound like the formula for a joyful life though, so why would our brains do this?
It’s because we have a built-in negativity bias. In a very literal sense, our brains prefer negativity over positivity.
The negativity bias developed as a survival mechanism millions of years ago, but it’s still an active component of the human brain to this day.
In the best of times, your brain is conditioned to look for the downside in every situation. During times of struggle and uncertainty, this negativity-first tendency gets dialed up even further. Instead of being solution-oriented and optimistic, your brain will likely nudge you to fixate on worst-case scenarios and dangers of every kind.
In this meditation, we'll practice rewiring the brain to savor and appreciate more of the "good" moments in our life, and not endlessly ruminate on the "bad "moments.
The brain is wired for negativity. Positivity has to be taught.
Sure, you’ve probably heard this before. Sounds like Positive Psychology 101, doesn’t it?
And it is, but this is one of the basics that bears repeating because the truth is that we aren’t so great at it. Especially when our personal, professional, social, and political lives are inflamed, one of the first things we forget is the necessity of identifying and articulating joy.
Life’s pain, confusion, overwhelm must be acknowledged, but if we don’t balance that with some positive emotions or pleasure, we’re going to get burnt out quickly.
Positive emotions like joy, gratitude, appreciation, or delight aren’t a destination we’ll arrive at after we’ve gone through all the possible difficulties of being human.
Positive emotions are the lifeline that keeps us afloat so we can courageously face our hardships.
So join us right now in a small (but mighty!) activity. There are two steps.
Filter this moment through the lens of “What could I appreciate right now?”
Even if it’s simply the fact that you’re breathing or a mundane object in your house that makes life convenient, like toilet paper!
Thinking positive thoughts is itself a wonderful way to balance negative emotions, but when we speak positivity out loud or write it down, it gets doubly reinforced.
Write these thoughts down in a journal. Put a sticky note on your fridge with one thing you appreciate every day. Or share your gratitude by texting it to a loved one.
Thinking positive thoughts is immediately soothing for the nervous system, and then activates the brain to consider even more positive thoughts and emotions - it’s like a happiness waterfall.
Researcher Dr. Barbara Fredrickson has found that when we actively cultivate positive thoughts, we become more creative and more loving. We feel inspired, peaceful, and see more possibilities than we could before. So deliberately prompting your brain to think positive thoughts isn’t just a feel-good exercise - it also delivers a very practical set of benefits.
If you didn’t do the two simple steps above, go back and try them now. Sometimes the simplest mindfulness tools can be some of the most powerful.
This is how we retrain the mind to see that there’s still good in your life, no matter what is happening around you. Keep practicing.
Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day.
Mindful Meditation Program for Beginners
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Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
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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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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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