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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Shutting Down for Sleep

Cory Muscara

00:00

00:00

Meditation

4.6

Duration

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Shutting Down for Sleep

In today's session, we're going

to practice inviting every part

of the body to turn off and let

go, so that we can transition

into nice and deep, relaxed sleep.

So if you're ready, you

can let the eyes close.

And we'll start by tuning

into the sound of the bell.

Taking a deep breath.

In through the nose.

And out through the mouth.

Inviting the jaw to relax and be at ease.

Inviting the shoulders to soften.

And letting the belly, the

hands just be gentle and soft.

Reminding yourself that in this

moment, you did your work for the day.

There's no place else you need to be,

nothing you need to accomplish or solve.

Just giving yourself full

permission to let go.

We're going to invite each part of the

body to relax and let go a little deeper.

Let's scan our attention down to the feet.

And as we feel the feet, just telling

them it's okay to turn off and let go.

Coming up to the calves and shins.

And just saying, turn off, as if we

were switching off a light switch.

Coming up to the knees, turn off.

And now to the thighs.

Just saying, turn off.

And as we say this, it's a gentle

invitation, not forceful, not commanding.

Just letting the light know,

okay, it's okay to turn off now.

Moving up to the pelvis, turn off.

Up to the back, turn off.

Feeling it relax more deeply.

Up to the shoulders and neck, turn off.

Down through the arms and hands, turn off.

Over to the belly, the front

of the body, the chest, torso.

Breathing in, turn off.

Now up to the face, a place that

often has to be on throughout the

day, putting our best face forward.

When you're ready, just saying, turn off.

Lastly, the whole head.

A lot of activity in the brain.

Just inviting this area,

when it's ready, turn off.

And one last time, we'll extend this

invitation to the entire body and mind.

Breathing into it all.

And on the exhale, just saying, turn off.

Feel your body sink more deeply.

Feel your mind relaxed and be at ease.

And let yourself drift off

into a deep night of sleep.

Take care.

More from this teacher

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