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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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In this meditation, we'll practice a deep breathing exercise that will help release tension in the body and prepare us for sleep.
As you prepare for this sleep
meditation, just really making sure
that you're in a comfortable sleeping
posture so that you can drift off
to sleep during the meditation
or perhaps shortly after it ends.
And as you really get cozy in
your bed or under the covers, and
you can allow your eyes to close.
And let's take one deep
breath together now.
So in through the nose.
And slowly out through the mouth.
And just letting your body relax
and let go with the exhale.
So you've done your work for today.
So see if you can really give yourself
permission to trust that the day
unfolded, however it needed to unfold,
and that tomorrow will be a new
day, but for right now, you're here.
So there's no place else that
you need to be, there's no more
problems you need to solve.
Just giving yourself permission
to just surrender into sleep.
And feeling the flow of your breathing.
How the body is being gently
rocked and cradled by that
gentle rhythm of the breath.
And with every exhale, releasing a
little bit more tension in the body.
Just letting the body relax into
a state of calm, ease, and rest.
And just feeling the goodness and the
coziness of just being with yourself
right now in stillness, a sense of not
needing to do anything else for the
day and maybe feeling the warmth or the
coolness of the covers on your skin.
And perhaps even connecting to the sense
of safety that your sleep space provides.
Your bed, your room, the covers, your
pillow, and the stillness and quiet.
You're safe now.
So your mind and your body can relax.
And with each exhale,
releasing a little more deeply.
Just letting go of worries and problems.
Drifting off into a
place of ease and peace.
And to help calm our
bodies even more, we're.
Kind of practice some full, deep
body breathing and with each and
every exhale, we'll really practice
feeling the body letting go.
Specifically feeling like the breath
is moving into all those areas of
the body that are still holding
some tension that are still maybe
caught in the momentum of the day.
So we breathe into them.
We give them some comfort,
some love and some kindness.
And we invite those areas to be at ease.
Letting them know that there's
nothing else they need to do today.
That it's okay to let go.
That we're safe now.
So just beginning by taking
one really deep, slow breath.
In through the nose, filling
up the lungs, the whole body.
And then on the exhale through the nose or
the mouth, releasing any lingering tensi.
And you can just continue now to take a
few breaths like that, full body breaths.
Expanding.
And then releasing.
So there's nowhere else you need to be.
Just feeling this one breath.
Letting it soothe your nervous system.
Let it envelope you
with goodness and love.
And with each exhale, let it
take you deeper into surrender.
Just feeling every part of the
body relax with each exhale.
The head.
The face.
The shoulders and the chest.
The hands and arms.
The belly.
And a whole lower body.
And just continuing to take
these deep, full body breaths.
And if the mind wanders off into
thoughts, you just smile at those
thoughts with a soft awareness.
Just letting them exist in
the spacious sky of your mind.
They're just thoughts,
little mental flickers.
So just watch them from this dreamy space.
Your whole body can be relaxed
even while the mind is thinking.
So when you find yourself caught
up in these thoughts, just bringing
that attention back to this
breath and back to this moment.
Each exhale, drawing you more deeply into
a state of relaxation, into a state of
ease, into a state of total letting go.
And as you continue to tune into your
body, into your breathing, you may notice
that there are areas of the body that
still feel a little tense or agitated.
So just take a moment to feel
why those areas might be still
tense or agitated, the parts of
you that haven't fully let go.
And we're just going to practice
breathing specifically into those areas.
So as the breath comes into the
body, just feeling it moving into
those areas, enveloping them in a
warm blanket or with a soft touch.
And just whispering to
them mentally, It's okay.
It's okay to let go.
And with each exhale, inviting
that tension just to soften,
even if it's just a little bit,
just as much as it's willing.
So we're meeting attention with
kindness, love and a soft awareness.
We're not forcing it and
there's no judgment here.
So just breathing kindness and goodness
into all these areas of tension.
And with each exhale, inviting
them to soften just a little
more, if they're willing.
And just taking a moment to feel the
goodness that comes with taking care
of yourself in this way, of holding
yourself with kindness and compassion.
Life often comes with so many struggles,
things we need to think about and
worry about throughout the day.
But right now you're here.
And this is your chance to rejuvenate.
So just telling all of those parts
of the body, all of those parts
where there might be any remaining
tension that it's okay to let go.
And reminding yourself that you're doing
great and tomorrow will be another day,
another opportunity to start fresh.
And just continuing to breathe into
those areas of tension if they're there.
And if there's no particular part of the
body that's calling your attention, no
particular parts where there's tension,
it's okay to just let the breath come back
to its own natural rhythm and just feeling
the flow of your breath and feeling the
heaviness of the body just sinking and
settling into this surface beneath you.
Just feeling the coziness of your
sleep space and the goodness of
having this time to yourself.
And giving yourself permission, if you
care to, to just begin drifting off into
another world, into sleep and dreams.
Allowing a sense of total
release and letting go.
And if any thoughts move through the
mind, just giving them a kind of a
loving in a smile and just returning
your focus back into your body.
Feeling a sense of ease and relaxation
that comes with every exhale.
And following that exhale over
and over again until eventually
you drift off to sleep.
And as we come to the end of our sleep
meditation, just knowing that you can come
back to this at any point you need to.
You can listen to it as
many times as you'd like.
And you can always just rest in your own
stillness and silence now, letting each
breath relax you more and more deeply.
And great job.
And I wish you a pleasant
evening and a deep sleep.
Thank you for your practice and take care.
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