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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Relaxed Body

In this meditation, we practice scanning the body with our awareness, encouraging areas of the body that are tense to disengage and be at ease.

In today's session, we're going to

practice relaxing the body as a way to

transition ourselves into deeper sleep.

So when you're ready, you can

invite your eyes to close if

you haven't already done so.

And we'll start by listening

to the sound of the bell.

Let's take a deep breath together.

In through the nose.

And out slowly through the mouth.

Inviting the jaw to relax and be at ease.

Let the shoulders soften.

And the belly.

And just starting to settle ourselves in.

Nowhere to go.

Nothing we need to accomplish.

Giving yourself full

permission to be here,

to let go.

And as you relax into the surface

beneath you, just notice if there's

any place in the body that there's

a little extra tension or energy.

And once you notice those regions,

imagine as if you're breathing

into each of those areas.

So if the tension is in the neck,

imagining that as you breathe in,

that breath is going into the neck

region and softening it like a warm

blanket, releasing some of that tension.

And then on an exhale, feeling

that part of the body release

and get a little heavier.

Just do that with any other areas

that you notice some tension.

If there aren't any areas, you can

just breathe deep into the belly.

So let's do some full

body breaths like this.

Now when we breathe into the body,

we're going to feel as though the

breath is coming in through the

nose, extending all the way down

to the toes, filling up the body.

And then as we exhale, that

breath releases and takes

with it any excess tension.

The body gets heavier,

softer, and more relaxed.

Let's try that, breathing

into the full body.

Breathing in.

On the exhale, releasing any tension.

Breathing and again, full body.

And now letting the body

get heavier and more calm.

Let's do one more breath like that.

Breathing in full body.

And exhale.

Gradually feeling the body, getting

heavier into the surface beneath you.

Letting go more and more as the mind

settles and any tension settles and

you drift off into a deep, soft sleep.

Take care.

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