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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Better Sleep to Build Resilience

This practice guides you into a deep, restful sleep where your body can repair and rebuild, gaining resilience.

Welcome. Let's start by finding a comfortable posture. In this meditation, if you can, please find a lying down position that supports you to go into a deep, restful sleep, even if it's just a power nap. The theme of this meditation is to build resilience through better sleep, where your body can repair and rebuild. So relax, kick back and let's start this meditation.

Wherever you are in this moment, can you find yourself at least 10% more comfortable? So this may be bringing your shoulder blades down your back or placing a pillow underneath your knees. But find yourself in a position that supports you to go into a restful sleep. Begin by opening all of your senses. So if your eyes are closed, noticing any shadow or light across the eyelids. Opening ears to sound.

The sound of my voice, any sound in the room or outside the room you're in. Taste, smell, touch, feeling the sensation of air on your skin. All of your senses are open. And begin by noticing the flow of the breath in and out as you sense your whole body at once. Noticing what your mind is doing.

If your thoughts are racing or calm. Not judging, simply being with what you come upon. So what's present in your mind, your thoughts, acknowledging. Noticing. Are there any emotions present, any feeling tones in your body? We're just getting a sense of the inner landscape before descending into a restful sleep.

So your senses are open. Welcoming what's in your experience, your mind, emotion, your body. Begin to notice your breath, the gentle flow in and out without changing or directing your breath. Can you catch the wave of your breath as it flows in and out? Following it. Feeling the surface that supports you.

Perhaps a bed or couch or the floor. Can you let go? Letting your weight released into the surface that supports you. The mind may begin to calm. Senses open, breath coming and going. We'll do a HeartSpace breathing practice.

So bring attention to your heart, breathe in. And then breathe out into your whole body. The flow of your breath, inhaling to the heart. Exhaling whole body. Can you feel as it were, the body is breathing itself, but you're allowing attention on the inhale to come to the heart? And then on the exhale energy disperses into the entire body.

Palms of hands, souls of feet, crown of head. Inhaling, gathering attention to the heart. Exhaling, whole body. You can allow your attention to flow with the energy of the breath in and out in this way for a few more cycles. Inhaling to the heart.

And exhaling out into the whole body, and then this space around the body. Breath coming and going in this way with heartspace breathing. With the exhalation, you may feel out further and further away from your body into the whole room, beyond the room. And always with the inhale, gathering attention back to the heart. Exhaling out.

Find a gentle rhythm that supports you here. And can you let go of controlling the breath, but allow the breath to still gather at the heart with the inhale and disperse out into the body into the space around the body with the exhale? HeartSpace breathing practice. Feeling again your body, the surface that supports you. Noticing any thoughts may recede into the background. The mind is busy.

Simply noticing, and then bringing attention back to the body, back to the breath. Same with any emotions or feelings, allowing them, welcoming them to be here. And then letting your attention come back to the body, back to the breath. Now let go of any controlling of the breath. Feeling body being breathed, resting here.

Picturing your cells, your muscles, bones, organs, all resting and repairing. Inviting in a quality of rejuvenation to all of these subtle systems in your body that are working in the background, your brain and nervous system. Picturing your whole body and being repairing, resting. So if you can, resting back even further into this quality of your own presence. What do you feel as you rest here? Maybe there's an invitation to let go into sleep.

Or to be right in between waking and sleeping. Allowing yourself to rest here. Perhaps a quality of floating or buoyancy is present. Nowhere to go. Nothing to do.

No one to be right now. Simply enjoying rest. Feel free from here to continue into deeper states of sleep or to reorient back to the room. Thank you for your practice.

Meditation

4.3

Better Sleep to Build Resilience

This practice guides you into a deep, restful sleep where your body can repair and rebuild, gaining resilience.

Duration

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

Welcome. Let's start by finding a comfortable posture. In this meditation, if you can, please find a lying down position that supports you to go into a deep, restful sleep, even if it's just a power nap. The theme of this meditation is to build resilience through better sleep, where your body can repair and rebuild. So relax, kick back and let's start this meditation.

Wherever you are in this moment, can you find yourself at least 10% more comfortable? So this may be bringing your shoulder blades down your back or placing a pillow underneath your knees. But find yourself in a position that supports you to go into a restful sleep. Begin by opening all of your senses. So if your eyes are closed, noticing any shadow or light across the eyelids. Opening ears to sound.

The sound of my voice, any sound in the room or outside the room you're in. Taste, smell, touch, feeling the sensation of air on your skin. All of your senses are open. And begin by noticing the flow of the breath in and out as you sense your whole body at once. Noticing what your mind is doing.

If your thoughts are racing or calm. Not judging, simply being with what you come upon. So what's present in your mind, your thoughts, acknowledging. Noticing. Are there any emotions present, any feeling tones in your body? We're just getting a sense of the inner landscape before descending into a restful sleep.

So your senses are open. Welcoming what's in your experience, your mind, emotion, your body. Begin to notice your breath, the gentle flow in and out without changing or directing your breath. Can you catch the wave of your breath as it flows in and out? Following it. Feeling the surface that supports you.

Perhaps a bed or couch or the floor. Can you let go? Letting your weight released into the surface that supports you. The mind may begin to calm. Senses open, breath coming and going. We'll do a HeartSpace breathing practice.

So bring attention to your heart, breathe in. And then breathe out into your whole body. The flow of your breath, inhaling to the heart. Exhaling whole body. Can you feel as it were, the body is breathing itself, but you're allowing attention on the inhale to come to the heart? And then on the exhale energy disperses into the entire body.

Palms of hands, souls of feet, crown of head. Inhaling, gathering attention to the heart. Exhaling, whole body. You can allow your attention to flow with the energy of the breath in and out in this way for a few more cycles. Inhaling to the heart.

And exhaling out into the whole body, and then this space around the body. Breath coming and going in this way with heartspace breathing. With the exhalation, you may feel out further and further away from your body into the whole room, beyond the room. And always with the inhale, gathering attention back to the heart. Exhaling out.

Find a gentle rhythm that supports you here. And can you let go of controlling the breath, but allow the breath to still gather at the heart with the inhale and disperse out into the body into the space around the body with the exhale? HeartSpace breathing practice. Feeling again your body, the surface that supports you. Noticing any thoughts may recede into the background. The mind is busy.

Simply noticing, and then bringing attention back to the body, back to the breath. Same with any emotions or feelings, allowing them, welcoming them to be here. And then letting your attention come back to the body, back to the breath. Now let go of any controlling of the breath. Feeling body being breathed, resting here.

Picturing your cells, your muscles, bones, organs, all resting and repairing. Inviting in a quality of rejuvenation to all of these subtle systems in your body that are working in the background, your brain and nervous system. Picturing your whole body and being repairing, resting. So if you can, resting back even further into this quality of your own presence. What do you feel as you rest here? Maybe there's an invitation to let go into sleep.

Or to be right in between waking and sleeping. Allowing yourself to rest here. Perhaps a quality of floating or buoyancy is present. Nowhere to go. Nothing to do.

No one to be right now. Simply enjoying rest. Feel free from here to continue into deeper states of sleep or to reorient back to the room. Thank you for your practice.

Meditation

4.3

Duration

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