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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 sleep meditation, we will explore how to feel calm when our mind is thinking a lot.
Hey, welcome to our sleep meditation.
Let's start by getting cozy.
Maybe you're already in bed or the
place where you want to fall asleep, or
maybe you're just starting to settle in.
So wherever you are, just see
if you can find a way to make
yourself just a little more relaxed.
Maybe your head is resting on the pillow.
You feel the covers around your body.
And there's just this sense that, ah,
there's nothing I need to do right now.
I'm going to give my body the
chance to restore itself and
recharge while I fall asleep.
It's a nice gift to give yourself.
So if you haven't already done
so, you can let your eyes close.
And know that at any point throughout this
meditation, it's okay to just fall asleep.
You don't need to finish it.
This meditation is designed to help
you get really calm and really sleepy.
So if that starts to happen, then great.
And in this meditation, we'll be
practicing letting our thoughts come
and go without creating extra stress.
I'm sure you've noticed how
sometimes the thinking mind can
make us scared, fearful, anxious.
And so in our meditation here,
we're going to practice how we
can change that a bit so that the
thoughts feel a little bit more calm.
But let's begin by first
relaxing our body even more.
One of my favorite ways to do this
is just by taking a deep breath.
So let's take a deep breath
in together through the nose.
Breathing in.
And slowly out through the mouth, exhale.
Doesn't that feel good?
Let's try it again.
We'll take a deep breath in
together through the nose.
Breathing in.
And then letting it all out
on an exhale, breathing out.
Letting the body relax more
and more each time you exhale.
Let's try it again.
One more.
Breathing in.
And all the way out.
Great job.
And anytime you feel tense or stressed,
or like your mind is kind of jumping from
one thing to another, like a frog jumping
on lily pads, just take a deep breath.
Bring all of your focus there.
Ah, and you should find that it helps to
calm your mind, helps to center your mind.
So you can let the breath just be
at its normal rhythm right now.
Feeling the coziness of
being in your sleep space.
Can you feel the warmth or
the coolness of your pillow?
Or maybe the soft, soft
fabric beneath you.
Almost squishy.
You can even imagine that you're
sleeping on a cloud right now.
How fun would that be?
And feeling the covers around you.
Keeping you safe, warm, protected.
I sometimes like to feel like
my covers are, are hugging me.
Almost like someone who
cares about me might hug me.
The covers are just saying, you're okay.
I'm here for you.
Maybe they're even saying, I love you.
How does that feel to think about that?
That your covers are keeping you nice
and safe and they care about you.
They want you to sleep well.
And they want you to
know that you're loved.
Now, as you're lying here in our
meditation, starting to get cozy and
relaxed and maybe a little sleepy, you
may notice that there are different
thoughts that can arise in the mind.
Sometimes these thoughts
are peaceful, loving, calm.
And other times these thoughts
can be about things that are scary
or worries that you might have.
When am I going to be okay?
And all of this is normal.
We all have these thoughts.
I have these thoughts too.
So one way that we can be with
these thoughts is we can watch
them move through our mind.
We can watch ourselves
think these thoughts.
But almost as if they were just
clouds passing through the sky.
Maybe think to a time that you've laid
down on the grass, looked up at the
sky and just saw all those clouds.
Oh, there's a cloud.
There's another cloud.
Another cloud.
And one of those clouds too.
Oh, they come and go.
They pass through the sky.
Well, the sky is like your mind and
your thoughts are like the clouds.
So if you see any thoughts coming
through your mind, see if you can imagine
that thought just sitting on a cloud
and then passing through your mind.
Just a thought.
Just a cloud.
Maybe it's a thought about
something that's going to happen
tomorrow, something that feels a
little scary or makes you nervous.
And so just see that thought
sitting on the cloud.
And it's just going through, passing by.
You just say, hi thought.
And notice how the thought can be there,
but you can still be calm in your body.
Letting the body relax.
Letting all your tension melt away.
The thoughts coming and going like clouds.
But you're at ease.
You know that you're safe.
And you know that it's just a thought.
It's just a thought.
It will come.
It will go.
And if it scares, you
can just watch it pass.
And then bring your focus just back
to feeling your body breathing.
Your body taking care of you.
So at any point in the night,
if your mind starts to think,
you don't have to get worried.
Just watch the thoughts like clouds.
Feel the coziness of your
bed, the covers, your pillow.
And just focus on your breathing
until the mind falls back asleep.
I hope you have pleasant dreams.
Sleep well and take care.
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