Browse
Top articles
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
00:00
00:00
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.
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.
Duration
Your default time is based on your progress and is changed automatically as you practice.
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.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Thank you for joining us
Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.