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How to Meditate: Meditation 101 for Beginners

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Find Your Sleep Place

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome back to Day Four of our Seven Day Sleep Challenge. I hope it's been working for you so far, and you're starting to notice that it's easier to get to sleep and maybe even stay asleep. In today's session, we're going to explore the use of visualization as a way to calm the mind and body, preparing us to transition into deep sleep. There are different reasons why visualization can work. And one of the reasons is because we tend to think in images.

When you consider moments where you're stressed, overwhelmed, worrying about the future, if you really paid attention, chances are there's a combination of thoughts about the future and what could happen. But also visual images in your mind. Imagining scenarios, how they play out, how other people would be looking at you or what they would be saying, or how you would be in that scenario. These visual images can often be more impactful in a negative way than our thoughts because they're more vivid. And so we associate more into whatever story they're telling us.

But the interesting thing about negative thinking is that it's just as irrational as positive thinking. We often don't know what the future will hold and therefore, that mental image you have in your mind, well, it's just a story. And we might as well play around with it and make it something that allows us to feel more peaceful, calm, and grounded. And that's where positive visualization can come in. We imagine the scenario that we're stressing about instead going amazingly well.

And what would we look like in that scenario? What would be happening? Who would we be with? What would be the end results? And when we visualize in that way, we change the emotional response and thus we can shift anxiety, stress into ease, peace, and joy. So this is one way that visualization can work. But we can also use visualization to connect to a place we've been or can imagine that brings us ease, happiness, relaxation. Even a sense of sleepiness. The mind is very powerful in this regard.

And so that's another thing we'll practice in today's meditation. Using visualization to go to your, quote unquote, sleepy place. A mental visual construction that allows you to totally let go, be at ease, and fall asleep. I'm excited to walk you through this. So let's get started with tonight's meditation.

Cory Muscara

4.4

Find Your Sleep Place

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hey, welcome back to Day Four of our Seven Day Sleep Challenge. I hope it's been working for you so far, and you're starting to notice that it's easier to get to sleep and maybe even stay asleep. In today's session, we're going to explore the use of visualization as a way to calm the mind and body, preparing us to transition into deep sleep. There are different reasons why visualization can work. And one of the reasons is because we tend to think in images.

When you consider moments where you're stressed, overwhelmed, worrying about the future, if you really paid attention, chances are there's a combination of thoughts about the future and what could happen. But also visual images in your mind. Imagining scenarios, how they play out, how other people would be looking at you or what they would be saying, or how you would be in that scenario. These visual images can often be more impactful in a negative way than our thoughts because they're more vivid. And so we associate more into whatever story they're telling us.

But the interesting thing about negative thinking is that it's just as irrational as positive thinking. We often don't know what the future will hold and therefore, that mental image you have in your mind, well, it's just a story. And we might as well play around with it and make it something that allows us to feel more peaceful, calm, and grounded. And that's where positive visualization can come in. We imagine the scenario that we're stressing about instead going amazingly well.

And what would we look like in that scenario? What would be happening? Who would we be with? What would be the end results? And when we visualize in that way, we change the emotional response and thus we can shift anxiety, stress into ease, peace, and joy. So this is one way that visualization can work. But we can also use visualization to connect to a place we've been or can imagine that brings us ease, happiness, relaxation. Even a sense of sleepiness. The mind is very powerful in this regard.

And so that's another thing we'll practice in today's meditation. Using visualization to go to your, quote unquote, sleepy place. A mental visual construction that allows you to totally let go, be at ease, and fall asleep. I'm excited to walk you through this. So let's get started with tonight's meditation.

Cory Muscara

4.4

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