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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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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.

Meditation

4.6

Deep Relaxation

In this meditation, we'll practice meditation techniques that help us melt bodily tension that we didn't even know we had.

Duration

Your default time is based on your progress and is changed automatically as you practice.

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.

Meditation

4.6

Duration

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