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How to Meditate: Meditation 101 for Beginners

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Relaxed Body

In this meditation, we practice scanning the body with our awareness, encouraging areas of the body that are tense to disengage and be at ease.

In today's session, we're going to practice relaxing the body as a way to transition ourselves into deeper sleep. So when you're ready, you can invite your eyes to close if you haven't already done so. And we'll start by listening to the sound of the bell. Let's take a deep breath together. In through the nose.

And out slowly through the mouth. Inviting the jaw to relax and be at ease. Let the shoulders soften. And the belly. And just starting to settle ourselves in.

Nowhere to go. Nothing we need to accomplish. Giving yourself full permission to be here, to let go. And as you relax into the surface beneath you, just notice if there's any place in the body that there's a little extra tension or energy. And once you notice those regions, imagine as if you're breathing into each of those areas.

So if the tension is in the neck, imagining that as you breathe in, that breath is going into the neck region and softening it like a warm blanket, releasing some of that tension. And then on an exhale, feeling that part of the body release and get a little heavier. Just do that with any other areas that you notice some tension. If there aren't any areas, you can just breathe deep into the belly. So let's do some full body breaths like this.

Now when we breathe into the body, we're going to feel as though the breath is coming in through the nose, extending all the way down to the toes, filling up the body. And then as we exhale, that breath releases and takes with it any excess tension. The body gets heavier, softer, and more relaxed. Let's try that, breathing into the full body. Breathing in.

On the exhale, releasing any tension. Breathing and again, full body. And now letting the body get heavier and more calm. Let's do one more breath like that. Breathing in full body.

And exhale. Gradually feeling the body, getting heavier into the surface beneath you. Letting go more and more as the mind settles and any tension settles and you drift off into a deep, soft sleep. Take care.

Meditation

4.4

Relaxed Body

In this meditation, we practice scanning the body with our awareness, encouraging areas of the body that are tense to disengage and be at ease.

Duration

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

In today's session, we're going to practice relaxing the body as a way to transition ourselves into deeper sleep. So when you're ready, you can invite your eyes to close if you haven't already done so. And we'll start by listening to the sound of the bell. Let's take a deep breath together. In through the nose.

And out slowly through the mouth. Inviting the jaw to relax and be at ease. Let the shoulders soften. And the belly. And just starting to settle ourselves in.

Nowhere to go. Nothing we need to accomplish. Giving yourself full permission to be here, to let go. And as you relax into the surface beneath you, just notice if there's any place in the body that there's a little extra tension or energy. And once you notice those regions, imagine as if you're breathing into each of those areas.

So if the tension is in the neck, imagining that as you breathe in, that breath is going into the neck region and softening it like a warm blanket, releasing some of that tension. And then on an exhale, feeling that part of the body release and get a little heavier. Just do that with any other areas that you notice some tension. If there aren't any areas, you can just breathe deep into the belly. So let's do some full body breaths like this.

Now when we breathe into the body, we're going to feel as though the breath is coming in through the nose, extending all the way down to the toes, filling up the body. And then as we exhale, that breath releases and takes with it any excess tension. The body gets heavier, softer, and more relaxed. Let's try that, breathing into the full body. Breathing in.

On the exhale, releasing any tension. Breathing and again, full body. And now letting the body get heavier and more calm. Let's do one more breath like that. Breathing in full body.

And exhale. Gradually feeling the body, getting heavier into the surface beneath you. Letting go more and more as the mind settles and any tension settles and you drift off into a deep, soft sleep. Take care.

Meditation

4.4

Duration

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