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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 meditation techniques that help us melt bodily tension that we didn't even know we had.
Today's practice will simply
be about sinking deeper into
relaxation, calmness, and deep sleep.
If you haven't already done so,
you can invite your eyes to close.
And we'll tune into
the sound of the bells.
Taking a nice deep breath
in through the nose.
Breathing in.
Slowly out through the mouth.
Inviting your jaw to relax and be at ease.
The teeth don't need to be clenched.
And it's okay for the face
to be its natural face.
Invite the shoulders to soften.
They don't need to be bunched.
And the hands and belly.
All areas that tend to accumulate some
tension over the course of the day.
And as you relax the body,
you can let your breath come
back to its natural rhythm.
The breath is a place you can
always come back to, in the
meditation and throughout the night.
When your mind gets overwhelmed, lost
in thought, worry about the day ahead,
just come back to the breath as a way
to settle and anchor your attention.
And you always get to remind yourself
in preparation for sleep, that
there's no place else you need to
go, nothing you need to do, and no
problems that you need to solve.
So feel your body start to sink
deeply into that understanding,
that right now you can fully let go.
Any little bit of tension in the
body, you just get to give it full
permission to let go and to be at ease.
And with each letting go, feel the body
sink deeper into the surface beneath you.
Almost as if you were sinking
deeper into the ocean.
Getting stiller, more quiet, more calm.
And all the worries, the waves, the
chaos, it's way up there on the surface.
But it's not here.
Relaxing, settling,
releasing, and letting go.
You did the best you could today.
You woke up.
You made it through.
You did your job, however
you were able to do it today.
And now this is your
time to fully turn off.
Give yourself that space of
self-care, permission to nourish
yourself with deep sleep.
And with each exhale, just feeling
into that more deeply, relaxing,
more deeply, sinking in more deeply.
You have a lot of tools in your
toolbox to now create deeper sleep.
You're welcome to come back to any of
these at any time they're here for you.
And you're also welcome to
practice them on your own.
It's been a pleasure accompanying
you on this sleep journey.
I wish you well on your path and I
wish you well in your night of sleep.
Until we talk again, as always, take care.
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