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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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Is a racing mind keeping you up at night? Here’s a mindfulness practice to get back to sleep.
So just inviting you now to take
some time to make yourself as
comfortable as possible in your bed.
And just have a sense of settling back in.
And beginning now to take
some deep, slow, full breaths.
Breathing in.
And as you breathe out, closing
the eyes, if you haven't already.
Again, breathing in.
And as you breathe out now, just
allowing the muscles of the body
to soften and relax a little.
Just continuing to breathe in that
way, long, deep, slow breaths.
And with each exhale, settling
and softening more and more
fully into this moment.
And just taking a moment to notice
if there's any sense of holding
onto the idea that you need to
or have to get back to sleep.
And seeing if you can
just let that go for now.
And instead of trying to make
anything happen or change things,
just bring your attention gently
into what's happening now.
So now letting go of any
control of the breath.
Letting the breath be natural and soft.
And bringing your focus to the feeling of
the weight of your body, against the bed.
Just feeling all the places where
the body is in contact with the bed.
The heels touching the bed.
The backs of the legs.
The back.
The arms.
The hands.
The head.
And just allowing the whole
physical body to settle into
gravity and to become heavy.
Allowing the bed to
completely support you.
And noticing the feeling of the
breath moving in the belly now.
And notice how the belly rises and
gently falls, like shifting tides.
And just anchor awareness on the
movement and sensation of the belly.
And let you focus, just
synchronize with the movement
and the flow of the breath here.
And with your awareness on
the belly, we'll begin just
mentally counting the out-breath.
So starting at 50 and
counting backwards from 50.
So now each time you breathe out,
mentally counting the breath.
And as best you can, just staying
focused on the breath and the
counting with a gentle awareness.
Just allowing these times for the
mind to rest and the body to soften.
Just gently continuing the
counting backwards from 50 to zero,
without any expectation or agenda.
Just letting this be a time
of restoration and relaxation.
Just continuing to rest in the flow
of the breath and the counting,
knowing that you are giving the
body and mind this time to rest.
Just relaxing into a rhythm with it.
And feeling contented to stay with
the counting and the breathing,
knowing that you might even make
it all the way back to zero.
And if that happens, you can simply begin
again at 50 and begin counting backwards.
And if at any time you find yourself
caught up in thinking, perhaps about
tomorrow or yesterday, or thoughts
about trying to get to sleep, just
notice the thought that distracted you.
Letting it go.
Gently landing your focus once again
on the breath and the counting.
Allowing the counting to be
with just a very light touch.
And allowing yourself to continue
to rest in breathing and counting.
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