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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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Drift off to sleep in a state of gratitude and deep calm.
So beginning by taking a moment to
get really comfortable in your bed.
Beginning to settle your
body and let go of tension.
And just breathe slowly in.
And out.
And just continuing to breathe like that.
Deep, slow breaths.
As you let go of the day and relax
here into this present moment.
That's it.
And if you care to, if you
haven't already done so, you can
invite your eyes to close now.
Letting your breath return to its
natural pace now, and just tuning in
to the coziness of your sleep space.
Feeling the soft bed beneath you.
The warmth of the covers.
And the texture of the sheets.
And as the body continues to
breathe, with each exhale, letting
your muscles relax even more.
Consciously letting the
shoulders drop back and down
into a more relaxed position.
Loosening the hands.
They've done their work for the day.
Relaxing the jaw.
Letting your whole body let go of any
effort, any holding, and just sink
into the bed knowing that the bed is
more than able to take your weight.
Softening, settling, letting go.
And feeling your belly gently rising
and falling in its own natural rhythm.
So there's no need to control
the breath in any way.
Just letting the body breathe.
And gently gathering your focus
around the movement and sensation
of the breath in the belly.
Just allowing the whole body to be
rocked and cradled by the slow and
rhythmic movement of the natural
breath as it expands on the in-breath.
And subsides on the out-breath.
Just letting go of the day.
There's nothing more you need to
figure out or plan or think about.
Letting your attention be right
here and now in the simplicity of
feeling the breath in the body.
Letting everything else go for awhile.
Just focusing on this breath, this moment.
The breath is something we so easily take
for granted, but isn't it a miracle that
right now the body is breathing for you.
And in this moment also knowing
that the heart is beating for you.
Your body is digesting food.
Your ears are hearing these words.
What a miracle it is to have a body
that's taking care of all these
complex and interconnected functions.
And all the while, planets are
spinning, the food is growing in
the fields, the sun is shining.
The planet is maintaining its axis.
And a million other conditions are
supporting you in this moment to be alive.
And it's all happening
effortlessly, easefully.
It's all taking care of itself.
So you can just rest here, held in
the steady, supportive embrace of
the life within and all around you.
It's all taking care of
itself, so you can relax.
There's nothing more you need to do today.
And you may feel a natural sense of
gratitude arising for this time to relax
and be supported by the flow of life.
And now we're going to begin
to be attentive to all that's
pleasant or enjoyable in your
present moment experience.
So, this is not about positive thinking.
It's about feeling into your
direct experience of this moment.
So just keeping your attention
grounded in your senses and
in your immediate experience.
Just noticing what's here in this
present moment that's pleasant.
So maybe for instance, you notice that
your body is warm and that's pleasant.
Or, maybe your belly is
soft and that's pleasant.
Maybe there's pleasant sounds all around.
So beginning now to scan through
your experience and taking some
time to dwell in and focus on what's
here that's pleasant and enjoyable.
So as you do this, try staying
with each pleasant experience
for at least a few breaths before
gently moving on to the next thing.
So as you do this, just being
attentive to both the very subtle,
pleasant experiences, as well as
some of the more obvious ones.
You know, you might think that there's
nothing much that's here that's
pleasant in your experience initially.
But as you drop deeper into your
exploration of what's here, you can
become more and more attuned to the
delicate dimensions of your experience.
You might discover that there's
more pleasant dimensions to your
overall experience than you realized.
So what else can you notice?
Perhaps the soft touch
of fabric against skin.
Or the soft touch of
eyelids against each other.
Or maybe there's an absence
of hunger and that's pleasant.
So just keep on scanning your
experience for what's here
that's pleasant or enjoyable.
Luxuriating in, appreciate all
that's here that's pleasant.
Just noticing and enjoying and
appreciating pleasant experiences.
Resting within it while also staying open
to its fleeting and ever changing nature.
If you're finding it difficult to
find anything pleasant, there's no
need to worry or judge yourself.
Just bringing a kind and accepting
awareness to whatever's happening for you.
And you might like to just
feel your breath instead.
You're doing great.
But just knowing that at any time,
you're welcome to drift off into sleep.
You can just let go of following
any sort of instruction and
just go into your own space.
Just going off into your
own space of deep rest.
We can have such a strong tendency to
overlook what we already have in search
of something different or something more.
But here and now, allowing yourself
to bathe in a sense of appreciation
for what's already here to be enjoyed.
So see if you can bring this
appreciative awareness into
this moment, into this breath.
And allowing a sense of gratitude
to flow through your experience.
So maybe a soft flow of
your breathing feels good.
Or maybe the soft touch of your
eyelids gently resting against
each other feels pleasant.
And with each breath you take,
the body can relax even more.
And the mind can let go.
So knowing that it's
completely safe to do so.
It's safe to let go and just feel what's
arising in this moment that's pleasurable.
Moment by moment.
Sensing into the goodness of this moment.
The softness of the bed.
The softness behind the eyes.
Perhaps a lingering sense of gratitude.
And just gently feeling into what
it's like to be here, safe, relaxed,
and with the rhythm of the natural
breath moving within you and the
support of life all around you.
Just relaxing into this
very gentle, soft awareness.
There's no agenda.
Nothing you need to fix.
Nothing you need to figure out.
Just appreciating what's here.
Allowing life to be just as it is,
letting it be and letting go into rest.
And if you'd like to spend more time just
resting in silence after this ends, you
can continue to dwell in this relaxed,
appreciative, and soft awareness.
Letting each breath take
you deeper into rest.
I wish you deep rest and pleasant dreams.
Thank you for your practice and take care.
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