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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Cory Muscara



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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:

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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