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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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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Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a simple practice you can do before sleep to help deepen your sleep. This will be a modified version of the body scan, which you're most likely already familiar with, where we bring attention to different parts of the body as a mindfulness practice. In this body scan though, as we bring attention to different parts of the body, we're actually going to invite those parts of the body to turn off for the evening. A lot of times, the thing that prevents us from falling asleep is extra agitation and buzzing in the body.
And sometimes these different parts of our body need the intentional invitation to let go. The body is trying to help us and sometimes it's still thinks it needs to be on, even when we don't need it anymore. And it's not like our body is turning off entirely for the night, but we don't need it in the same way that we would if we were at work or sitting down or walking or moving. So what this practice involves is bringing your attention, starting at the feet in the same way you would with a body scan. But as you're bringing your attention there, you take a deep breath.
And then you just say to that part of the body, turning off. And you can even visualize the part of the body going from light into darkness, almost like a light switch. The light bulb turning on, and then turning off. And you do that up to the calves and shins, the knees, the thighs, the pelvis, all the way to the top of the head. It's something that you can do over the course of 30 seconds or five minutes, 10 minutes or longer, if you want.
But just move through each part of the body, giving it the intentional invitation to turn off for the evening, combine that with a deep breath and the visualization of that body part turning off. And you should find that allows the body to let go of some of that extra agitation that it's holding onto and settle into a deeper state of calm as you transition into deep sleep. Worth trying out. Thank you for your practice. And I'll talk to you soon.
Let's settle in for today's meditation.
Simple Sleep Practice
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a simple practice you can do before sleep to help deepen your sleep. This will be a modified version of the body scan, which you're most likely already familiar with, where we bring attention to different parts of the body as a mindfulness practice. In this body scan though, as we bring attention to different parts of the body, we're actually going to invite those parts of the body to turn off for the evening. A lot of times, the thing that prevents us from falling asleep is extra agitation and buzzing in the body.
And sometimes these different parts of our body need the intentional invitation to let go. The body is trying to help us and sometimes it's still thinks it needs to be on, even when we don't need it anymore. And it's not like our body is turning off entirely for the night, but we don't need it in the same way that we would if we were at work or sitting down or walking or moving. So what this practice involves is bringing your attention, starting at the feet in the same way you would with a body scan. But as you're bringing your attention there, you take a deep breath.
And then you just say to that part of the body, turning off. And you can even visualize the part of the body going from light into darkness, almost like a light switch. The light bulb turning on, and then turning off. And you do that up to the calves and shins, the knees, the thighs, the pelvis, all the way to the top of the head. It's something that you can do over the course of 30 seconds or five minutes, 10 minutes or longer, if you want.
But just move through each part of the body, giving it the intentional invitation to turn off for the evening, combine that with a deep breath and the visualization of that body part turning off. And you should find that allows the body to let go of some of that extra agitation that it's holding onto and settle into a deeper state of calm as you transition into deep sleep. Worth trying out. Thank you for your practice. And I'll talk to you soon.
Let's settle in for today's meditation.
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The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
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Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
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I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
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