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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 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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