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How to Meditate: Meditation 101 for Beginners

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Release Tension

In this meditation, we'll practice a deep breathing exercise that will help release tension in the body and prepare us for sleep.

Welcome. As you prepare for this sleep meditation, just make sure you're in a comfortable sleeping posture so you can drift off during the meditation or shortly after it ends. As you get cozy in your bed or under your covers, you can allow your eyes to close. And let's take one deep breath together. In through the nose.

And slowly out through the mouth. Letting your body relax and let go. You've done your work for today. So see if you can give yourself the permission to trust that the day unfolded, however it needed to unfold, and that tomorrow will be a new day. But for right now, you're here.

There's no place else you need to be, no more problems you need to solve. Giving yourself permission to surrender into sleep. With every exhale, releasing a little more tension in the body. Relaxing into a state of calm, easeful rest. Feeling the goodness and the coziness of just being with yourself right now in stillness.

Not needing to do anything else for the day. Maybe feeling the warmth or the coolness of the covers on your skin. Perhaps even connecting to the sense of safety that your sleep space provides. Your bed, your room, the covers, your pillow, the stillness and the quiet. You're safe now.

Your mind and body can relax. With each exhale, releasing a little more deeply. Letting go of thoughts and worries. And drifting off into a place of ease and peace. To help calm our bodies even more, we're going to practice some full, deep body breathing.

And with every exhale, we'll practice, feeling the body letting go. Specifically, feeling like the breath is moving into all those areas of the body that are still holding some tension, that might still be caught in the momentum of the day. We breathe into them. Give them some comfort, some love, some kindness. And we invite those areas to be at ease.

Letting them know there's nothing else they need to do today. It's okay to let go. We're safe now. So start by taking one deep breath. In through the nose, filling up the lungs, the whole body.

And then on an exhale through the nose or the mouth, releasing any lingering tension. And you can take a few breaths like that. Full body breaths, expanding and then releasing. Just feeling this one breath. Letting it soothe your nervous system.

Let it envelop you with goodness and love. And with each exhale, let it take you deeper into surrender. Feeling every part of the body relax with an exhale. The head, the face, shoulders, chest, the hands, the belly, whole lower body. Just continuing to take these deep full body breaths.

If the mind wanders into thoughts, you just smile at them with soft awareness. Just letting them exist in the spacious sky of your mind. They're just thoughts. Little mental flickers. Watch them from this jury me space.

Your whole body can be relaxed even while the mind is thinking. And when you find yourself caught in these thoughts, just bringing that attention back to this breath, this moment. Each exhale sinking you more deeply into a state of relaxation, into a state of ease and into total letting go. Continue to tune into your body. You may notice that there are areas of the body that still feel tense or agitated.

Just take a moment to feel where those areas might be, the parts of you that haven't fully let go. We're going to practice breathing specifically into those areas. So as the breath comes into the body, just feel it moving into those areas, enveloping them like a warm blanket or a soft touch, whispering, it's okay, it's okay to let go. And with that exhale, inviting attention to soften just a bit, as much as it's willing. We're just meeting it with kindness, love and soft awareness.

No forcing. No judgment. Breathing kindness and goodness into all these areas of tension and with each exhale and inviting them to soften just a little more. Feeling that goodness that comes with taking care of yourself in this way, of holding yourself with kindness, compassion. Life often comes with so many struggles, things we need to think about and worry about throughout the day.

But right now, you're here. This is your chance to rejuvenate, to let all of it go, to remind yourself that you're doing great. Tomorrow will be another day. Another opportunity to start fresh. You can continue to breathe into those areas of tension if they're there.

Or if you'd prefer, it's okay to let the breath come back to its natural rhythm. Feeling the heaviness of the body sinking into the surface beneath you. Feeling the coziness of your sleep space. The goodness of having this time for yourself. And the wonder of drifting off into another world of sleep, of dreams, of total release and letting go.

If any thoughts move through your mind, give them a loving wave. And just return your presence back into your body. Feeling the sense of ease that comes with each exhale. And following that exhale over and over, until eventually you drift off to sleep. As we come to the end of our sleep meditation, know that you can come back to this at any point, listen to it as many times as you'd like.

You can always just resy in your own stillness in silence. Letting each breath relaxing more deeply. You're doing great. I wish you a pleasant evening and deep sleep. Thank you for your practice and take care.

Meditation

4.5

Release Tension

In this meditation, we'll practice a deep breathing exercise that will help release tension in the body and prepare us for sleep.

Duration

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

Welcome. As you prepare for this sleep meditation, just make sure you're in a comfortable sleeping posture so you can drift off during the meditation or shortly after it ends. As you get cozy in your bed or under your covers, you can allow your eyes to close. And let's take one deep breath together. In through the nose.

And slowly out through the mouth. Letting your body relax and let go. You've done your work for today. So see if you can give yourself the permission to trust that the day unfolded, however it needed to unfold, and that tomorrow will be a new day. But for right now, you're here.

There's no place else you need to be, no more problems you need to solve. Giving yourself permission to surrender into sleep. With every exhale, releasing a little more tension in the body. Relaxing into a state of calm, easeful rest. Feeling the goodness and the coziness of just being with yourself right now in stillness.

Not needing to do anything else for the day. Maybe feeling the warmth or the coolness of the covers on your skin. Perhaps even connecting to the sense of safety that your sleep space provides. Your bed, your room, the covers, your pillow, the stillness and the quiet. You're safe now.

Your mind and body can relax. With each exhale, releasing a little more deeply. Letting go of thoughts and worries. And drifting off into a place of ease and peace. To help calm our bodies even more, we're going to practice some full, deep body breathing.

And with every exhale, we'll practice, feeling the body letting go. Specifically, feeling like the breath is moving into all those areas of the body that are still holding some tension, that might still be caught in the momentum of the day. We breathe into them. Give them some comfort, some love, some kindness. And we invite those areas to be at ease.

Letting them know there's nothing else they need to do today. It's okay to let go. We're safe now. So start by taking one deep breath. In through the nose, filling up the lungs, the whole body.

And then on an exhale through the nose or the mouth, releasing any lingering tension. And you can take a few breaths like that. Full body breaths, expanding and then releasing. Just feeling this one breath. Letting it soothe your nervous system.

Let it envelop you with goodness and love. And with each exhale, let it take you deeper into surrender. Feeling every part of the body relax with an exhale. The head, the face, shoulders, chest, the hands, the belly, whole lower body. Just continuing to take these deep full body breaths.

If the mind wanders into thoughts, you just smile at them with soft awareness. Just letting them exist in the spacious sky of your mind. They're just thoughts. Little mental flickers. Watch them from this jury me space.

Your whole body can be relaxed even while the mind is thinking. And when you find yourself caught in these thoughts, just bringing that attention back to this breath, this moment. Each exhale sinking you more deeply into a state of relaxation, into a state of ease and into total letting go. Continue to tune into your body. You may notice that there are areas of the body that still feel tense or agitated.

Just take a moment to feel where those areas might be, the parts of you that haven't fully let go. We're going to practice breathing specifically into those areas. So as the breath comes into the body, just feel it moving into those areas, enveloping them like a warm blanket or a soft touch, whispering, it's okay, it's okay to let go. And with that exhale, inviting attention to soften just a bit, as much as it's willing. We're just meeting it with kindness, love and soft awareness.

No forcing. No judgment. Breathing kindness and goodness into all these areas of tension and with each exhale and inviting them to soften just a little more. Feeling that goodness that comes with taking care of yourself in this way, of holding yourself with kindness, compassion. Life often comes with so many struggles, things we need to think about and worry about throughout the day.

But right now, you're here. This is your chance to rejuvenate, to let all of it go, to remind yourself that you're doing great. Tomorrow will be another day. Another opportunity to start fresh. You can continue to breathe into those areas of tension if they're there.

Or if you'd prefer, it's okay to let the breath come back to its natural rhythm. Feeling the heaviness of the body sinking into the surface beneath you. Feeling the coziness of your sleep space. The goodness of having this time for yourself. And the wonder of drifting off into another world of sleep, of dreams, of total release and letting go.

If any thoughts move through your mind, give them a loving wave. And just return your presence back into your body. Feeling the sense of ease that comes with each exhale. And following that exhale over and over, until eventually you drift off to sleep. As we come to the end of our sleep meditation, know that you can come back to this at any point, listen to it as many times as you'd like.

You can always just resy in your own stillness in silence. Letting each breath relaxing more deeply. You're doing great. I wish you a pleasant evening and deep sleep. Thank you for your practice and take care.

Meditation

4.5

Duration

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