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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 using mental imagery to develop a calm emotional state.
In today's session, we're going to
use calm imagery in the mind as a
way to settle our bodies and settle
our nervous system so that we can
drift more easily into deep sleep.
If you haven't already done
so, you can close your eyes.
And just start to feel the cozy
goodness of being in bed or on
a couch or under your covers.
We'll, start by tuning into the
sound of the bell as a way to
soften and settle our attention.
Let's take a deep breath together.
In through the nose.
And out through the mouth.
Inviting the jaw to relax and be at ease.
Letting the shoulders soften.
And inviting the belly to be soft and
gentle so that the breath can move
nice and easily through the body.
Remember, there's no place
else you need to be right now.
Nothing else you need to do.
No problems.
You need to solve.
Just this breath, just this moment.
And in the calmness of your mind, we're
going to imagine that we're in the most
peaceful place we've ever been or the
most peaceful place we could imagine.
This could be a place that's
real or a place that you create.
But when you think of being
totally at ease, totally relaxed
and totally ready to drift into
sleep, imagine where you would be.
Is it on a fluffy cloud in the sky?
Is it in a lawn chair on the beach?
Is it in a meadow?
Or maybe it's on a bed of marshmallows?
Squishy and soft.
But wherever that place is for
you, just imagine that you are
there fully in the experience.
Breathing the air of this place,
feeling the goodness and the
sensations on your body, noticing
what the temperature might be.
And see if you can let being in this
place just take you to a whole other
level of relaxation, peace and letting go.
In this place, there is
nothing that you need to do.
The setting is perfect.
Your body is totally at ease.
Your mind is calm.
And you can fully surrender
into this relaxation.
As you imagine it in your mind,
you can feel it in your body.
At any point, you can either fall
asleep in this place you've created.
Or in this place in the present moment.
And at any point throughout the night,
if you wake up, you know you can
come back to this place in your mind,
this place of perfect relaxation,
perfect, calm and perfect peace.
Have a wonderful night of sleep.
Take care.
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