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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 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.
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