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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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This meditation is the perfect aid to unwind, relax and prepare for sleep.
So just taking a moment to ensure that
you've done everything that you need to
do before going to bed so that now you
can just let it all go and settle in here.
So when you're ready, laying in a
comfortable position in bed, and let
your body just relax and soften down
into the bed and just feeling the weight
of your body, settling into gravity.
And feeling your mind
settling into this moment.
Letting go of everything that happened
today and all the plans for tomorrow.
And just letting yourself
arrive fully right here.
And now just taking three
deep, slow, full breaths.
In.
And out.
Just two more breaths like that.
And, with each exhale, just
letting go of the day and relaxing
even more into this moment.
And allow the breath now to return
to its own natural rhythm and pace.
Just becoming aware of the feelings,
the sensations at the contact points
between body and the surface beneath.
Can you notice how there might be a
subtle change in the pressure at the
contact points as the body breathes.
Perhaps there's a feeling of it being
a little bit heavier on the exhale.
And a little lighter on the inhale.
And noticing now the chest
gently expanding and contracting
in its gentle rhythm.
Feel the belly rising and
falling with each breath.
And just resting your awareness
here in the wave-like movement
of the natural breath.
Just following the flow
of movement and sensation.
Riding each wave of breath
with your awareness.
If the mind wanders off to what
happened today or yesterday or plans
for tomorrow, just gently invite it
back to the feeling of the breath and
give yourself permission to let it
all go and just be here, relaxing and
enjoying the soothing sensations of the
breath as it enters and leaves the body.
Relaxing into this moment
just relaxing and letting go.
And breathing in.
And breathing out.
Feeling the weight of your body
settling deeper and deeper.
Letting any remaining tension in the
body and in the mind begin to melt.
Allow relaxation to
flow through your body.
And there's no need to
hold on to anything at all.
Now it's safe to let go.
And with each breath you take,
moving deeper into rest and soothing.
And everything just switching
off, settling and softening.
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