See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Drop the Story, Drop the Stress

Cory Muscara






Scan the following QR code with your camera app to open it on your phone

Drop the Story, Drop the Stress

In this meditation, we'll explore how to step out of the "story" of our mind and into the actuality of our moment-to-moment experience (which is often much less stressful).

Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it feels okay to do so, you

can invite your eyes to close.

And we'll take one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Let the shoulders be at ease.

And soften the hands and belly.

Just settling into this

moment, settling into yourself.

The breath can fall

into its natural rhythm.

And you're just tuning into the most basic

elements of your experience right now.

Noticing what it's like to breathe.

What it's like to hear.

What it's like to feel

sensation in your body.

The theme of this meditation

is bare attention.

Stepping out of the story,

judgments, exaggeration, hyperbole

of the moment and just dropping

into the raw, fundamental reality.

Just like in the haiku, "the old

pond, a frog jumps in, plop."

Just the basic elements.

A person in a meditation

posture, breathing.

That's it.

Person in a meditation posture, hearing.

The person in a meditation

posture, thinking.

Take a few moments to apply this

to any aspect of your experience.

Viewing it with this bare attention.

Letting go off the story.

Stepping into your life as

it's actually happening.

Let's take one more deep breath together.

In through the nose.

Out through the mouth.

And when you're ready, you can

invite your eyes to open again.

Great job.

As you go about your day, see

if you can bring this bare

attention into your experience.

You can even put the elements of

your experience into the haiku as

a way to simplify and drop into the

direct elements of what is here.

Thank you for your practice.

And until we talk again, take care.

Similar to this

Make SpaceMeditation by Cory Muscara
Cory Muscara

Make Space

Meditation · 5-20 mins4.6

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.