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How to Meditate: Meditation 101 for Beginners

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Deep Relaxation

Cory Muscara






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Deep Relaxation

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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