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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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A deep progressive relaxation of mind and body to send you into a nourishing sleep.
As we begin this sleep meditation,
just taking a few moments here to get
really comfortable and cozy in your bed.
And then making any final adjustments.
And beginning to settle
the body into stillness.
Just letting the whole body
begin to relax into the bed.
And if you haven't already done so,
just inviting your eyes to close.
And just feeling into the
comfort of your sleep space.
Feeling the bed beneath you.
The warmth of the covers.
The pillow supporting your head.
And how it feels to just
let the body relax here.
And let's start to settle in here
a little more fully by taking
three deep, slow, full breaths.
So breathing in slowly.
And breathing out fully.
And doing two more
breaths in the same way.
And with each exhale, letting
the body relax even more.
Allowing the shoulders to drop
back and relax against the bed.
And letting the belly soften.
The jaw to let go of tension.
And any other part of the body
that's able to relax and let go.
Just letting that go now.
And feeling your belly gently rising
and falling in its own natural rhythm.
So there's no need now to
control the breath in any way.
Just let the body breathe
in its own rhythm.
And gently gathering your focus
around the movement and sensation
of the breath in the belly.
Arising and the falling.
And resting your awareness here, like a
raft might rest in a gently moving sea.
And if you find it a little bit
tricky to feel the breath, you
might like to place a hand or both
hands on the belly and feel the hand
rising and falling with each breath.
And as you continue to feel the
breath, knowing that the mind can
let go, just like the body let go.
So letting go of the day.
Any concerns, plans, problems.
Letting all of that fade into
the background as we transition
from the day and into sleep.
And allowing the lulling waves
of breath to sooth and settle
your awareness into this moment.
Feeling the soft flow of your breathing.
And just reminding yourself
now that the day's done.
It played out however it played out.
And tomorrow will be a fresh start.
But right now, you don't have
to worry about any of it.
Right now is a pause in between
the two where you can just let
go of all the doing and simply
allow yourself to rest in being.
Letting go of today.
Letting go of tomorrow.
Relaxing into now.
And feeling the breath.
Just this breath, just this moment.
And you may notice thoughts
arising, thoughts passing through.
No problem.
Just let them come and go like clouds
passing through the sky of your awareness.
So there's no need to try to
control or push away anything.
We're not trying to fix anything
or change anything at all.
And just allowing the flow of
experience to be just as it is.
Letting thoughts come and go
and just continuing to rest in
the feeling of your breathing.
Same thing with emotions.
If there's any emotions present,
just gently making room for
them in your experience.
Just let them be.
Just aiming to hold it all with
a kindly and accepting awareness.
Gently resting awareness on the
breath as the body breathes in.
As the body breathes out.
And you're doing great.
Just having a sense of letting
your attention take up residence
inside the feeling of the breath.
Just following each
breath as best you can.
But also just knowing that at any time,
you're welcome to drift off into sleep.
You can just let go following any
instruction and just go off into your
own space, your own space of deep rest.
For many of us, it can be hard to
pause from all the urges to do,
to fix and change things around.
Or you might find your mind racing
forward to do your to-do list,
planning a conversation with
someone or thinking about goals.
We often do so much striving towards
getting or becoming something more.
And we so rarely just let ourselves be.
But right now, right here, you can.
You can just let yourself be.
It's safe to let go.
You're tucked in.
The day is done.
You're safe here.
And you can let it all go and rest.
Allowing the rhythm of the breath
to support you and soothe you.
Just feeling the flow.
And letting go.
Letting that sense of relaxation deepen.
The body to soften.
The mind to relax.
You're in a place that's safe and
warm, so you can feel at ease.
It's totally okay to let go
and drift off into sleep.
Allowing yourself to feel at ease.
And letting that sense of ease
be felt throughout your body.
Breathing it in with each inhale.
And letting yourself relax even
more deeply with each exhale.
With every exhale, letting
go a little bit more.
With every breath, feeling more at ease.
It's okay now to let go and
switch off for the night.
It's okay to let go.
And let yourself drift off into sleep.
And just letting your own mind
rest in this place where you'reat
ease, where everything's okay.
And if you'd like to spend some
more time just resting in silence
after this ends, you can continue
to dwell in this place of ease.
Letting each breath relax you, soothe
you, and take you deeper into letting go.
I wish you deep rest and pleasant dreams.
Thank you for your practice and take care.
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