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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Feeling Safe

Cory Muscara






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Feeling Safe

In this meditation, we'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.

In this session, we're going to practice

feeling completely safe so that our

mind and body is no longer on high

alert and can let go into deep sleep.

So when you're ready, you can allow your

eyes to close, if you haven't already.

And we'll start by tuning

into the sound of the bell as

a way to calm our attention.

We'll take a deep breath

in through the nose.

Breathing in.

And slowly out through the mouth.

Inviting the jaw to relax and be at ease.

As well as any other muscles

that may be tense in the face.

Letting the shoulders soften.

And the belly.

And as you take a deep breath into your

body, letting that breath relax any

other area that may be holding tension.

Eventually allowing your breath to

settle back into its natural rhythm.

And just settling your

attention with the breathing.

When the mind wanders, you just gently

bring it back to the breath as a home

base, and also as a place of safety.

Throughout much of the day, the

brain and the body are on high alert.

A lot of stimulation,

a lot of things to do.

But right now, we get to remind

the mind and the body that there's

no place else we need to be.

There's nothing we need to do.

And we're safe and calm.

Nobody needs anything from us.

And there's no threats in this

moment that we have to contend with.

So see if you can feel the goodness

and the safety of being supported

by the surface beneath you.

Maybe feeling the warmth of your covers.

As if being enveloped by someone

who cares deeply about you.

Feeling that tender care that's

offered to you in this moment, and

that you're also offering to yourself.

Creating a sense of safety for yourself.

You worked hard today.

You did a lot.

But now it's time to rest.

There's nothing you need to worry about.

Nothing you need to fix.

Nothing you need to defend yourself from.

It's okay to let go.

You're safe.

And as you breathe in, see if you can

breathe in that safety, that feeling

of goodness and comfort and care.

And exhaling, letting the body get

heavier, more relaxed and more calm.

Surrendering deeper into the night.

Giving yourself full permission to let go.

Have a great sleep.

Take care.

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