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How to Meditate: Meditation 101 for Beginners

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Calm Thoughts

In this meditation, we'll practice calming our thoughts for more relaxation and deeper sleep.

Our meditation will involve calming our thoughts. If you haven't already, you can invite your eyes to close. And we'll begin by tuning into the sound of a bell. When you hear it, just give it your full presence, letting the sound, relax your attention and settle your mind. Let's take a nice deep breath.

In through the nose. And out slowly through the mouth. Inviting the jaw to relax. Let the neck and shoulders be at ease. And invite the belly to soften.

The day is finished. There's no place else you need to be. Nothing else you need to do. And no problems you need to solve. Just allow yourself to be fully here.

The breath can be soft and in its natural rhythm. And as the mind wanders, you can just gently bring it back to feeling each breath. The soft, rhythmic movement, breathing in and breathing out. Just turn your attention now to your thoughts. Not fueling them or creating more thoughts, but just simply watching those thoughts like clouds passing through the sky.

So much of our tension comes from fighting our thinking. And so here, we're creating some separation from our thoughts, as our bodies relax more deeply, as our breath softens. And as, as thoughts moved through the sky of the mind, there's just a gentle awareness of them. Just a thought, just another cloud coming and going. Notice how all of these thoughts can be there, but you can be calm and at ease in your body.

They don't have to control you. You can let them be and they'll let you be. No need to fight our thinking. Just letting there be spaciousness and ease. Becoming as big and vast as the sky.

And if at any point the thoughts become too overwhelming, it's okay to bring your attention just back to the breath. As we move to the end of this meditation, you're welcome to replay it, if it would be helpful. But if you feel yourself drifting off into a sleep, allow your mind to let go, allow your body to let go. And enjoy a restful sleep. And take care.

Meditation

4.4

Calm Thoughts

In this meditation, we'll practice calming our thoughts for more relaxation and deeper sleep.

Duration

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

Our meditation will involve calming our thoughts. If you haven't already, you can invite your eyes to close. And we'll begin by tuning into the sound of a bell. When you hear it, just give it your full presence, letting the sound, relax your attention and settle your mind. Let's take a nice deep breath.

In through the nose. And out slowly through the mouth. Inviting the jaw to relax. Let the neck and shoulders be at ease. And invite the belly to soften.

The day is finished. There's no place else you need to be. Nothing else you need to do. And no problems you need to solve. Just allow yourself to be fully here.

The breath can be soft and in its natural rhythm. And as the mind wanders, you can just gently bring it back to feeling each breath. The soft, rhythmic movement, breathing in and breathing out. Just turn your attention now to your thoughts. Not fueling them or creating more thoughts, but just simply watching those thoughts like clouds passing through the sky.

So much of our tension comes from fighting our thinking. And so here, we're creating some separation from our thoughts, as our bodies relax more deeply, as our breath softens. And as, as thoughts moved through the sky of the mind, there's just a gentle awareness of them. Just a thought, just another cloud coming and going. Notice how all of these thoughts can be there, but you can be calm and at ease in your body.

They don't have to control you. You can let them be and they'll let you be. No need to fight our thinking. Just letting there be spaciousness and ease. Becoming as big and vast as the sky.

And if at any point the thoughts become too overwhelming, it's okay to bring your attention just back to the breath. As we move to the end of this meditation, you're welcome to replay it, if it would be helpful. But if you feel yourself drifting off into a sleep, allow your mind to let go, allow your body to let go. And enjoy a restful sleep. And take care.

Meditation

4.4

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