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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 meditation, we'll practice a deep breathing exercise that will help release tension in the body and prepare us for sleep.
Welcome.
As you prepare for this sleep
meditation, just make sure you're
in a comfortable sleeping posture
so you can drift off during the
meditation or shortly after it ends.
As you get cozy in your bed or under your
covers, you can allow your eyes to close.
And let's take one deep breath together.
In through the nose.
And slowly out through the mouth.
Letting your body relax and let go.
You've done your work for today.
So see if you can give yourself the
permission to trust that the day
unfolded, however it needed to unfold,
and that tomorrow will be a new day.
But for right now, you're here.
There's no place else you need to be,
no more problems you need to solve.
Giving yourself permission
to surrender into sleep.
With every exhale, releasing a
little more tension in the body.
Relaxing into a state
of calm, easeful rest.
Feeling the goodness and the
coziness of just being with
yourself right now in stillness.
Not needing to do
anything else for the day.
Maybe feeling the warmth or the
coolness of the covers on your skin.
Perhaps even connecting to the sense of
safety that your sleep space provides.
Your bed, your room, the covers, your
pillow, the stillness and the quiet.
You're safe now.
Your mind and body can relax.
With each exhale, releasing
a little more deeply.
Letting go of thoughts and worries.
And drifting off into a
place of ease and peace.
To help calm our bodies even
more, we're going to practice
some full, deep body breathing.
And with every exhale, we'll
practice, feeling the body letting go.
Specifically, feeling like the breath
is moving into all those areas of
the body that are still holding
some tension, that might still be
caught in the momentum of the day.
We breathe into them.
Give them some comfort,
some love, some kindness.
And we invite those areas to be at ease.
Letting them know there's nothing
else they need to do today.
It's okay to let go.
We're safe now.
So start by taking one deep breath.
In through the nose, filling
up the lungs, the whole body.
And then on an exhale through
the nose or the mouth,
releasing any lingering tension.
And you can take a few breaths like that.
Full body breaths, expanding
and then releasing.
Just feeling this one breath.
Letting it soothe your nervous system.
Let it envelop you with goodness and love.
And with each exhale, let it
take you deeper into surrender.
Feeling every part of the
body relax with an exhale.
The head, the face, shoulders, chest,
the hands, the belly, whole lower body.
Just continuing to take
these deep full body breaths.
If the mind wanders into thoughts, you
just smile at them with soft awareness.
Just letting them exist in
the spacious sky of your mind.
They're just thoughts.
Little mental flickers.
Watch them from this jury me space.
Your whole body can be relaxed
even while the mind is thinking.
And when you find yourself caught in these
thoughts, just bringing that attention
back to this breath, this moment.
Each exhale sinking you more deeply
into a state of relaxation, into a
state of ease and into total letting go.
Continue to tune into your body.
You may notice that there are areas of the
body that still feel tense or agitated.
Just take a moment to feel where
those areas might be, the parts
of you that haven't fully let go.
We're going to practice breathing
specifically into those areas.
So as the breath comes into the
body, just feel it moving into those
areas, enveloping them like a warm
blanket or a soft touch, whispering,
it's okay, it's okay to let go.
And with that exhale, inviting
attention to soften just a
bit, as much as it's willing.
We're just meeting it with
kindness, love and soft awareness.
No forcing.
No judgment.
Breathing kindness and goodness
into all these areas of tension
and with each exhale and inviting
them to soften just a little more.
Feeling that goodness that comes
with taking care of yourself in
this way, of holding yourself
with kindness, compassion.
Life often comes with so many struggles,
things we need to think about and
worry about throughout the day.
But right now, you're here.
This is your chance to rejuvenate,
to let all of it go, to remind
yourself that you're doing great.
Tomorrow will be another day.
Another opportunity to start fresh.
You can continue to breathe into those
areas of tension if they're there.
Or if you'd prefer, it's okay to let the
breath come back to its natural rhythm.
Feeling the heaviness of the body
sinking into the surface beneath you.
Feeling the coziness of your sleep space.
The goodness of having
this time for yourself.
And the wonder of drifting off into
another world of sleep, of dreams,
of total release and letting go.
If any thoughts move through your
mind, give them a loving wave.
And just return your
presence back into your body.
Feeling the sense of ease
that comes with each exhale.
And following that exhale over and over,
until eventually you drift off to sleep.
As we come to the end of our sleep
meditation, know that you can come
back to this at any point, listen
to it as many times as you'd like.
You can always just resy in
your own stillness in silence.
Letting each breath relaxing more deeply.
You're doing great.
I wish you a pleasant
evening and deep sleep.
Thank you for your practice and take care.
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