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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 sleep meditation, we will use a sleeping buddy to help us feel safe and drift off to a deep night's rest.
Hey, welcome to this sleep meditation.
In this session, we're going to explore
falling asleep with a sleep buddy.
Now I'll explain what this means
in a bit, but first you're going
to need to find your sleep buddy.
And this is just anything that you'd like
to hold on to, something that makes you
feel comfortable and safe, like a stuffed
animal, a pillow, or even a blanket.
So, if you want to pause this to
find a sleeping buddy, you can.
And just come back when you're ready.
So now that we have our sleeping buddy,
we're just going to start to get cozy.
So you can start to curl up
under the covers, feeling the
coolness, maybe of your pillow
and the warmth of being tucked in.
And then notice what it's like to
be holding your sleeping buddy.
Maybe pulling it into your
chest, snuggling with it.
Sleeping buddy is here
to help you feel safe.
Sleeping buddy is here
to help you feel calm.
And sleeping buddy is here
to help you fall asleep.
So in your own mind, you can just say,
thanks for being here, sleeping buddy.
I'm looking forward to
falling asleep with you.
And so the first thing sleeping
buddy is going to help you do
is just take some deep breaths.
So let's start by taking a deep
breath in through the nose.
Breathing in.
And slowly out through the mouth.
Good.
And let's do that again.
And this time, feel that sleeping
buddy is helping you breathe in.
Taking a really deep breath and then
helping you relax as you exhale.
Okay.
Breathing in through the nose.
And slowly out.
Letting yourself relax and melt
into the surface beneath you.
Let's take one more deep breath
like that with sleeping buddy.
Breathing in.
And letting it all out.
Good job.
You can now just let your breath
come back to its normal rhythm.
You don't need to try to
make it longer or deeper.
You're just breathing
normally with sleeping buddy.
Both of you getting a little
more comfortable with each other.
And we'll even pretend that sleeping
buddy needs to fall asleep as well.
So as you're breathing with
sleeping, buddy, imagine that your
calmness, your ease is helping
sleeping buddy, relax as well.
Because maybe sleeping buddy had a
really long day and had to go to work and
people needed things from sleeping buddy.
So we're just going to help
sleeping buddy relax as well.
In the same way sleeping
buddy is helping you relax.
So you're both just helping each other.
Breathing.
And relaxing.
And the next thing sleeping buddy
will do is to help you soften
and relax any tightness that you
might be noticing in your body.
So one of the magical superpowers of
sleeping buddy is that if you give
it some of your stress, some of your
tension, it can take that away and
turn it into calm and relaxation.
So notice if there's any
tightness in your face.
You know how sometimes we scrunch
our face throughout the day here.
Here, we're going to let
the face be really relaxed.
Relaxing your mouth and your jaw.
Relaxing the eyes, the
forehead, the cheeks.
And anytime you feel yourself
relaxing, imagine that tightness and
that tension just going to sleeping
buddy, and then sleeping buddy
transforming it into more relaxation,
more calmness and more sleepiness.
And you can notice anywhere
else in your body that you might
be feeling a little stressed.
Is there any part of you
that feels really energized?
Is there any part of you
that really wants to move?
And so all of that energy, just feel
like you're breathing it into sleeping
buddy and sleeping buddy smiles
when you send that energy to it.
And then it transforms it like
magic and turns all that energy into
sleepiness, relaxation, calmness.
So just take a few breaths like that.
Exhaling all of the
energy to sleeping buddy.
And each time you do, feeling
yourself relax even more.
Feeling more calm.
Starting to get even more sleepy.
Feeling yourself sinking
into the surface beneath you.
Your pillow, the soft mattress.
Feeling the warmth of your covers.
And feeling the coziness of
having sleeping buddy here.
Now, at times, you may notice that
your mind starts to think about things.
Maybe it thinks about something
that happened earlier today.
Something that was hard,
something that made you mad, or
something that made you scared.
Maybe the mind is thinking
about those things tomorrow.
And so sleeping buddy
can also help with this.
Anytime your mind thinks about
something, you just have to hold
sleeping, buddy a little closer and
sleeping buddy will help calm your mind.
You can even imagine sleeping
buddy saying, it's okay.
They're just thoughts.
They're not here to hurt you.
Right now, you're in bed.
There's nothing you need to
worry about and you're safe.
What do you think sleeping buddy
might say to you if it were
trying to help you be calm?
And if it were telling you
that everything were okay.
Just imagine that in your own mind.
Imagine sleeping buddy talking to you
in a really nice, loving, and calm way.
Sleeping buddy is like a good friend.
It just wants to help.
It just wants to let you
know that you're okay.
It's here to help you fall asleep.
So just continue taking some
breaths with sleeping buddy.
And it's helping you relax.
You're helping sleeping buddy relax.
And the great thing about sleeping
buddy is that they'll be here all night.
If you have any bad dreams, sleeping,
buddy will help you through that.
If you gets scared, sleeping
buddy will help you through that.
If you wake up in the night and need
to fall back asleep, sleeping buddy
is here, will help you through that.
So I'll let you and sleeping
buddy fall asleep now.
I wish you both sweet dreams.
Thanks for meditating with me.
And I'll talk to you soon.
Good night and take care.
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