Sink gently into sleep tonight with this back to basics meditation.
A practice for beginners and seasoned meditators alike.
Over the next 30 minutes.
You'll discover or rediscover the heart of what meditation is and why we do it.
While releasing expectations and just relaxing.
Into how simple and nourishing it can be.
This practice is for anyone.
Because meditation can truly be for everyone.
We sometimes think that to meditate we need to be calm and clear-minded,
But in fact the purpose of the practice is to meet ourselves where we are,
Exactly as we are.
And to cultivate the skill of settling the racing,
Wandering mind.
In other words,
A calm,
Clear mind is a product,
Not a prerequisite of the practice.
So welcome to this grounding centering meditation.
My name is Jason Stevenson and it's a pleasure to support you in slowing down Reconnecting.
And when you're ready.
Drifting off to sleep.
On that note.
You're welcome to fall asleep by the end of this meditation.
But you might also stay awake throughout it.
The intention is to help you get acquainted or reacquainted.
With the practice.
And to simply relax either way.
So go ahead and make yourself comfortable.
Either seated or lying down.
A seated posture can help you remain awake and attentive throughout the practice.
While lying down encourages surrender and sleep.
Choose the position that feels most supportive for you at this moment.
Knowing there's no right or wrong choice to make.
Let your arms and hands fall wherever they land naturally.
There's no special way you have to hold them.
In our view of meditation,
What's most important is your mental posture.
Entering the practice with curiosity and self-compassion.
It does help to gently lengthen the spine,
Not to be stiff or rigid but to support relaxed alertness.
And allow the rest of your body to soften.
Shoulders dropping.
Legs settling.
And your whole body gently letting go towards the earth beneath you.
And as you settle,
Close your eyes gently if you haven't already.
And take a long slow breath in.
And a slow,
Gentle release.
Another long slow breath in releasing with a sigh as you exhale.
And now continue to breathe naturally.
Just noticing the effortless ebb and flow of your breath.
Notice the sensations of each inhale,
Maybe cool air entering your nostrils,
Or a gentle rise in your chest or belly.
And notice the sensations of each exhale and that is belly softening,
Chest relaxing,
Warm air leaving your body.
Noticing each inhale.
Noticing each exhale.
The breath is often used as an anchor during meditation or what we might call an object of awareness.
Because when our full attention is with the breath,
It's not with our thoughts and it's not with our emotions,
It's anchored in the present moment.
Giving our mind actually some breathing space.
And yet it's important to note that while the breath can be very grounding for some people,
It can also be difficult for others to find comfort in.
If the breath doesn't feel centering for you,
You can choose a different object of awareness,
Such as the sounds around you.
The feeling of your hands resting in your lap.
Or the quality of light or absence of it that enters your closed eyelids.
Just take a moment to find an anchor that feels most grounding for you today.
If not the breath.
What can you comfortably bring your attention back to again and again?
Whenever the mind wanders.
Now,
Keep your chosen anchor in the background of your awareness.
Knowing it can stabilize your attention whenever you need it.
It now.
That's tend to the physical body.
Another common point of focus in meditation.
In this gentle restorative body scan.
The invitation is simply for you to bring your attention to the places I name.
To notice any sensations that might be there.
And to give each part permission to relax.
To let go of any tension the body holds.
Because as the body relaxes.
The mind naturally follows.
So let's begin by drawing your attention to the soles of your feet Notice what it feels like to sense these places from within,
Not moving them,
Not looking at them or touching them,
Just sensing your souls through awareness alone.
You might notice warmth or coolness,
Tingling or stillness.
Or anything else at all.
Then give your souls permission to let go.
To release the day behind them and rest deeply.
Sense into the wholeness of both feet.
Again,
Just being curious about any sensations that are present there.
And if you don't notice anything particular,
That's okay too.
Absence of sensation or numbness can also be an observation.
Sense into your ankles in the same way,
Witnessing,
Then letting go.
Then into your calves and shins.
Feeling into these places,
And all parts of your body in fact,
With kindness.
And if at any point during this practice something becomes too difficult to witness while remaining grounded,
You can shift your attention to your anchor,
Your chosen anchor.
Or to another part of your body.
You always have agency during meditation.
To make it genuinely support you.
Right now,
Sensing into your knees?
Just noticing what they feel like.
And allowing for a subtle release.
Repeating as you witness and relax your thighs and as you arrive in both of your hips.
Sense into your pelvis and belly.
Maybe noticing gentle movement in this area.
And sensing into your back.
Invite your entire lower abdomen to soften and let go.
Now guide your awareness up your spine.
Allowing your central nervous system to settle even deeper.
Then resting for a few breaths in your heart,
Expanding gently on the inhale.
Softening on the exhale.
If or when thoughts arise.
Remember that it's natural.
You're not doing anything wrong.
You're simply human.
And yet every time you become aware that your mind has wandered you can gently guide your awareness back.
Back to your body.
To your breath.
Or to any other anchor that centers you.
This is how simple the practice can be.
A practice of focusing our attention.
Noticing when that attention drifts.
And then coming back.
It's simple.
But it's not always easy.
That's why it's a practice.
And as you take a few more breaths through your heart center.
Remember that self-compassion,
That care and patience.
Are essential.
Meditation isn't just about focusing.
It's also about reconnecting with ourselves in a gentler way.
In a curious.
Accepting way.
Now sense into the top of your chest and collarbones.
And into your mid and upper back.
Inviting these places to settle.
To release any tension they might be holding.
Then draw your awareness to your shoulders.
Inviting them to soften with an out-breath.
Than sensing with the same care and relaxation.
Into your upper arms.
Into your elbows.
Now into your lower arms.
And into your wrists.
Then anchor down into your hands noticing any sensations in your palms.
In the back of your hands.
And in your fingers.
Inviting your hands to release any grip they may be holding.
Let your awareness flow slowly back up your arms,
Deepening their release as you go.
Softening your shoulders once more.
Before sensing into your neck.
Into your jaw.
Now into your mouth.
Your cheeks.
And nose.
And into your eyes and forehead.
Noticing any sensations that may be held there,
Maybe tension or tightness,
Warmth or coolness,
Then release any stress with the out-breath.
Let your entire face relax deeply.
Sense into your temples and the sides of your head.
Into the back of your head.
And into the top of your head.
Allow your whole head.
And your thinking mind.
To let go.
There's nothing they need to hold on to right now.
Sense into your whole body where it rests.
And notice if there's any part of you that could use a little extra attention.
Maybe an area that's been tense or tight lately.
Or a part of your body that's been unconsciously holding the weight of the world.
And then let your attention come to rest there.
Gently.
Maybe even placing a palm on that place.
Imagine the breath could flow into that part of you.
Bestowing it with love and support on the inbreath.
And helping it to clear and soften on the out-breath.
And if any emotions arise as you tend to yourself in this way.
Can you let that be okay?
Can you remember that it's natural to feel these things?
At the same time remembering your anchor.
Remembering that you don't need to be swept away by thoughts or feelings.
Instead,
We can be the steady witness that watches how the river of life flows through us.
Patience.
Curiosity.
Compassion.
Let your attention zoom back out to hold your whole body in your awareness.
And take a few mindful breaths into your wholeness.
Sense the way your whole body is nourished and supported as you inhale.
And how your whole body is invited to soften.
To surrender.
As you exile.
Continue to breathe naturally.
Then let your attention settle back on your anchor.
Maybe that's just the breath.
Or maybe it's something else.
But for a short while,
Allow your attention just to rest there.
These anchors or objects of awareness.
They can steady us when the mind.
Or when the currents of life leave us stressed,
Overwhelmed or scattered.
But meditation isn't only for those times.
In fact,
It's most effective when we practice regularly even when things are going okay.
And it's the formal practice of cultivating awareness.
Learning how to steady the mind.
That ripples out into our everyday lives.
It helps us to show up for our work.
Loved ones.
For life's experiences.
And just generally for ourselves with care,
Presence,
And resilience.
And it's not about being perfect.
It's not about having no thoughts.
It's about developing a present.
Be patient.
And loving relationship with our humanity.
So let's take a few more moments to practice full presence.
Let your attention rest with whatever feels most stabilizing for you right now.
Maybe it's the same anchor you had chosen before,
Or something different.
And when your mind wanders.
Gently.
Compassionately.
Guided by.
Guide it back to the thing that grounds you.
As this practice inches to a close.
Take a moment to honour yourself for being here.
Moving through this meditation.
In a world of distraction.
It's not always easy to choose presence and meditative practice.
But that's what you've done.
And it doesn't matter if your mind was calm or racing,
If your heart was joyful or anxious,
Or if your body was tense or relaxed.
Most of the value in meditation.
Is in simply showing up.
With a kind heart.
And open mind.
You can drift off to sleep whenever it comes naturally,
But there's no need to rush there.
And you can't force it.
Trust that sleep is indeed on its way.
And that the practice you just did.
Will support deep renewal.
In the hours ahead.
You can come back to this practice anytime you need it.
It's always here to support you.
And until next time.
Good night my friend.
Good night.
