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How to Meditate: Meditation 101 for Beginners

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Letting Go Into Sleep

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.

Meditation

4.5

Letting Go Into Sleep

A deep progressive relaxation of mind and body to send you into a nourishing sleep.

Duration

Your default time is based on your progress and is changed automatically as you practice.

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.

Meditation

4.5

Duration

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