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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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This practice guides you into a deep, restful sleep where your body can repair and rebuild, gaining resilience.
Welcome.
Let's start by finding
a comfortable posture.
In this meditation, if you can,
please find a lying down position that
supports you to go into a deep, restful
sleep, even if it's just a power nap.
The theme of this meditation is to
build resilience through better sleep,
where your body can repair and rebuild.
So relax, kick back and
let's start this meditation.
Wherever you are in this
moment, can you find yourself
at least 10% more comfortable?
So this may be bringing your shoulder
blades down your back or placing
a pillow underneath your knees.
But find yourself in a position that
supports you to go into a restful sleep.
Begin by opening all of your senses.
So if your eyes are closed, noticing
any shadow or light across the eyelids.
Opening ears to sound.
The sound of my voice, any sound in
the room or outside the room you're in.
Taste, smell, touch, feeling the
sensation of air on your skin.
All of your senses are open.
And begin by noticing the flow
of the breath in and out as you
sense your whole body at once.
Noticing what your mind is doing.
If your thoughts are racing or calm.
Not judging, simply being
with what you come upon.
So what's present in your mind,
your thoughts, acknowledging.
Noticing.
Are there any emotions present,
any feeling tones in your body?
We're just getting a sense
of the inner landscape before
descending into a restful sleep.
So your senses are open.
Welcoming what's in your experience,
your mind, emotion, your body.
Begin to notice your breath, the
gentle flow in and out without
changing or directing your breath.
Can you catch the wave of your
breath as it flows in and out?
Following it.
Feeling the surface that supports you.
Perhaps a bed or couch or the floor.
Can you let go?
Letting your weight released into
the surface that supports you.
The mind may begin to calm.
Senses open, breath coming and going.
We'll do a HeartSpace breathing practice.
So bring attention to
your heart, breathe in.
And then breathe out into your whole body.
The flow of your breath,
inhaling to the heart.
Exhaling whole body.
Can you feel as it were, the
body is breathing itself, but
you're allowing attention on
the inhale to come to the heart?
And then on the exhale energy
disperses into the entire body.
Palms of hands, souls
of feet, crown of head.
Inhaling, gathering
attention to the heart.
Exhaling, whole body.
You can allow your attention to flow
with the energy of the breath in and
out in this way for a few more cycles.
Inhaling to the heart.
And exhaling out into the whole body,
and then this space around the body.
Breath coming and going in this
way with heartspace breathing.
With the exhalation, you may feel out
further and further away from your body
into the whole room, beyond the room.
And always with the inhale, gathering
attention back to the heart.
Exhaling out.
Find a gentle rhythm
that supports you here.
And can you let go of controlling the
breath, but allow the breath to still
gather at the heart with the inhale
and disperse out into the body into the
space around the body with the exhale?
HeartSpace breathing practice.
Feeling again your body, the
surface that supports you.
Noticing any thoughts may
recede into the background.
The mind is busy.
Simply noticing, and then
bringing attention back to
the body, back to the breath.
Same with any emotions or feelings,
allowing them, welcoming them to be here.
And then letting your attention come
back to the body, back to the breath.
Now let go of any
controlling of the breath.
Feeling body being breathed, resting here.
Picturing your cells, your muscles,
bones, organs, all resting and repairing.
Inviting in a quality of rejuvenation
to all of these subtle systems in
your body that are working in the
background, your brain and nervous system.
Picturing your whole body
and being repairing, resting.
So if you can, resting back even further
into this quality of your own presence.
What do you feel as you rest here?
Maybe there's an invitation
to let go into sleep.
Or to be right in between
waking and sleeping.
Allowing yourself to rest here.
Perhaps a quality of floating
or buoyancy is present.
Nowhere to go.
Nothing to do.
No one to be right now.
Simply enjoying rest.
Feel free from here to continue
into deeper states of sleep or
to reorient back to the room.
Thank you for your practice.
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