Then move your attention through your buttocks and pelvis, and into your belly and abdomen.If you feel any sense of stress or tension, aim to relax and let go. And then from your lower legs, through your knees, and into your upper legs. Letting go of a sense of effort or needing to make anything happen. From your feet, move your attention into your lower legs, noticing whatever there is to see.You don’t need to wiggle your toes or move your feet, just notice them-the temperature or the pressure of your heel against the blanket or the mat beneath you. Start by moving your awareness to physical sensations in your feet. Shift attention to sensations in your body.

Notice where your thoughts go, and label them “thoughts.” Come back to one next breath, over, and over again. There’s nothing you need to fix or change right now in this moment. Catch thoughts of self-criticism or frustration, and come back to just one breath, one more time.

Notice if you get caught up in effort, or frustration, or fear, with compassion for yourself.Label whatever grabs your attention, and come back again to noticing the breath. Recognize those habits, and then practice letting them be. Your mind rehashes the day or gets caught up in worrying about tomorrow. It’s normal, expected even, to have thoughts-lots of them.Or, if you prefer, focus your attention more closely on the air moving in and out of your nose and mouth.

Pay attention, as best as you’re able to the physical movement related to breathing, such as your belly rising and falling. You can place your arms by your side or your hands on your belly.

Start while lying down, allowing your legs to rest in a comfortable posture, hip-width apart.

At the end, continue to practice if you like, or hopefully enjoy a good night’s rest instead. We cannot make ourselves sleep, but perhaps, by aiming to stay settled and getting less caught up in our thoughts, we fall asleep anyway.įor the meditation that follows, there will be no ending bell or instruction. Since striving makes sleep more challenging, set out to practice without specific expectations or goals. In considering any meditation related to sleep, recognize that there’s nothing to force, and nothing to make happen.

Mindful meditation youtube