Hey, guys. It’s Bex here. Welcome to another
video in my series of “You Have Four Minutes for Meditation.” Today, we’re working on getting
you to sleep. I asked you for your requests and so many
of you wrote in and asked for meditations for sleep. You’re having trouble falling asleep, staying
asleep, or you’re just feeling tense in general. You can do this meditation right before bed,
or at any time during the day when you’re feeling a little tense. I like to do this
meditation at the end of yoga class in shavasana. So go ahead and find your easy seat. You can
even do this lying down. Find a spot on the floor, in bed, on a pillow –wherever is comfortable
for you. Place your hands down-turned on your thighs
or next to you, lying down, and start to pay attention to your breath with your eyes closed.
I want you to follow a natural pattern of breathing. You don’t have to inhale deeply
here. Just nice and easy in your natural rhythm. This is a visualization meditation. I want
you to picture yourself completely covered by a sheet. As we move through this meditation,
the sheet will be removed slowly, revealing your comfortable, relaxed body.
As we begin, the sheet is being pulled down over your forehead. Maybe you’re scrunching
your forehead. You might picture little wrinkles being in it right now. Go ahead and release
that muscle. Next, the sheet passes your eyes. Are you
squinting, holding them tight? Is it a struggle for you to keep them closed? Go ahead and
relax your eyes. Is your jaw clenching right now? As the sheet
uncovers your jaw and your mouth and your chin, part your lips just slightly, allowing
your tongue to rest on the roof of your mouth, and the bottom of your jaw to release and
hang easy and heavy. As the sheet passes down and uncovers your
shoulders, are they scrunched up towards your ears? Take a nice big inhale and release your
shoulders down and away towards your waist. Even your belly can be tight. As the sheet
uncovers your belly, go ahead and let it be soft, allowing the air to fill your belly
and expand. Normally we hold it in so tight when we’re in this seated posture, but let
it be easy now and loose. The same goes for all the other parts of your
body. Picture the sheet passing over the fronts of your thighs, allowing them to release,
your knees, your calves, and your ankles. Allow your feet to just flop open, if you’re
lying down. Allow your toes to relax, if you’re sitting cross-legged.
Everything is easy. Allow yourself to inhale with purpose — a long, deep inhale filling
your whole body — and exhale at the same pace.
One more inhale to open your eyes. Now you’re waking up with me, but normally I would let
you just continue your breath cycle of long inhales and equally long exhales until you
fall fast asleep. This is to just focus your attention on one thing and not have you worry
about all the other stuff that’s going on. That’s why counting sheep is so effective.
You’re just focusing on the act of picturing those little sheep jumping over the gate.
It’s the same with this. It could be a sheet. It could be a flicker of a flame on a candle.
Whatever works for you. If you enjoyed this meditation — and I hope
you’re feeling a little bit more relaxed — keep those requests coming, and I will see you
for the next one next week. Love you guys! Thank you for joining me for another four-minute
meditation. I hope that you’re nice and relaxed. But if you happen to still be awake, go ahead
and check me out at Bexlife.com, or click on one of the thumbnails below for a four-minute
meditation or an exclusive BexLife workout. See you around.