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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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Sign in10-Day Course with Cory Muscara
How To Meditate
Discover the perfect introductory meditation course, tailored especially for beginners.
New to meditation? Here's what it can help you with.
- Meet life’s challenges with more resilience
- Feel calmer and grounded throughout the day
- Help your body “turn off” for better sleep
- Cultivate a sense of self-love, trust, and acceptance
- Become less reactive, stressed, and overwhelmed in difficult moments
- Bring more focus and productivity to your life
- Improve your relationships with family and friends
- Cultivate more compassion for others
- Reduce depression and anxiety
- Lower blood pressure and boost your immunity
- and so much more...
Experience the benefits of meditation in this 10-day Course
Learn how to meditate at your own pace
This self-paced course is designed to effortlessly fit into your daily routine:
- 20 minutes or less a day
- 10 down-to-earth sessions
- A lifetime of mindful living
Learn how to maintain a meditation practice
In 10 step-by-step sessions, you will learn scientifically-backed techniques and practical tools that build upon the last to establish a strong foundation for your practice. Perfect for beginners.
Learn from a former monk
With Cory's guidance, you will discover that the point of meditation is not to try to eliminate problems from our lives. Life will always continue to present obstacles—but that’s what helps us to grow. Every time we meet a new obstacle, we have a choice to continue with our old habits and mindset, or instead, move forward with a new, intentional response. Through this course, you’ll develop the foundation necessary to do this with every future turn in the road.
What's inside this 10-day Course?
Session 1 – Your Posture Is Your Practice
Explore how your meditation posture can set the tone for your entire practice.
Session 2 – Awareness Is the Key
What exactly is awareness? Explore awareness as the foundation for all forms of meditation and how, ultimately, it is the key to true freedom.
Session 3 – The Skills of Attention
What exactly is awareness? Explore awareness as the foundation for all forms of meditation and how, ultimately, it is the key to true freedom.
Session 4 – Working With Thoughts
Does your mind feel too scattered to meditate? This is a natural human experience. Explore how to meet and work with thoughts in your meditation practice.
Session 5 – Concentration Is Power
A concentrated mind is a healthy mind. Learn to settle your mind’s constant battle with the moment-to-moment experience of life when you need it most.
Session 6 – Seeing More Clearly
Explore the practice of ‘Mental Labeling’, a simple tool to gain more clarity and ease in your meditation.
Session 7 – How to Navigate Distractions
Expecting a blissful experience the first time you meditate? You may just be setting yourself up for failure. Explore how to work with the frustrating experiences that arise in meditation.
Session 8 – How Meditation Leads to Wisdom
Mindfulness wisdom is a deep, non-conceptual knowledge of how we create both suffering and happiness within us. Explore how meditation cultivates this and how it leads to freedom.
Session 9 – Becoming Whole Through Practice
“You’re welcome here, too.” What does this mean? Explore how to avoid one of the key mistakes that happens in meditation.
Session 10 – Meditate With Your Heart
Explore what it means to meditate with your heart and why that is the key to a deeper, richer, and more fulfilling experience of being human.
MEET YOUR TEACHER
Cory Muscara
Cory is a former monk, an international speaker, and a teacher on the topics of mindfulness and positive psychology. His teaching style is engaging, practical, and accessible. He is loved by beginner meditators and advanced meditators alike for his natural talent of making complex concepts easy to understand and apply in everyday life.
Cory is passionate about helping people find real peace. He believes that when we are deeply fulfilled, we’re a better force in the world for other beings, the environment, and our communities.
Recommended by beginner meditators
4.9 stars with over 1M+ users
Get started today
Two easy ways to access this Course:
How to Meditate Course
Learn more
- 10 sessions
- Access on your computer
- Access on the Mindfulness.com app
With a Mindfulness Plus+ Annual Membership, you will get this Course and more for FREE.
Our community success stories
Mindfulness Plus+ subscribers have seen significant improvements in their everyday life.
75%
Improved Happiness
84%
Feel Less Anxious
91%
Feel Less Stressed
99%
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Frequently asked questions
When is this course taking place?
You can take part in this course anytime. As soon as you make payment, you will get lifetime access to the course content and you can do it at your own pace.
How can I access the content of this course?
You can access all the content of this course on your computer or in the Mindfulness.com app. As soon as you make payment, we will email you instructions on how to access the content everywhere.
What's the difference between owning it forever and getting Mindfulness Plus+?
If you opt to own this course, you will have lifetime access to this course and you will be able to access it from our website and the Mindfulness.com app. You will only be billed once.
If you opt to buy a Mindfulness Plus+ subscription, you will have full access to this course as well as unlimited access to:
- New Daily Mindfulness meditations 365 days a year.
- Our entire library of over 2,000 meditations, sleep content, talks, mindful exercises, and more.
- Mindfulness Programs from world-leading mindfulness teachers and leaders, including Tara Brach, Cory Muscara, Melli O’Brien, Mark Coleman, and more.
- Unlimited access to Sleep meditations, stories, music and soundscapes to help wind down, fall asleep, and get back to sleep.
- Exclusive events for Mindfulness Plus+ community members only.
You will be billed $84.99 USD annually for a Mindfulness Plus+ membership. You can cancel your subscription anytime.
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- 2,000+ Guided Meditations
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