Welcome to the meditation minis podcast mind shifting meditations to help you feel better fast with your host

head and chest show.

Hello and welcome. I literally recorded the fan the box fan that I listen to all night long on this track as well as some relaxing

healing music to go along with it. They'll be very little of me talking mostly just kind of at the beginning and being very quiet about it so that you can just breathe and drift and go deeper and deeper and deeper

and deeper whether that's deeper into meditation or deeper into sleep. Healing sleep is so important for our health and well-being and one of the things that can help us get deeper healing sleep

is to go outside to take a walk or go for a run and the tree runner from all birds is my go to sneaker for every day enjoyment.

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They're super lightweight which makes them so easy not just on your feet but also as you pack to go to an adventure.

My all birds are the first shoes that I reach for each and every day find your new favorite shoes for sunny days and upcoming travel at all birds dot com.

That's a l l b i r d s dot com all birds dot com a l l b i r d s dot com and that you are L will be in the episode description.

Close your eyes and take one slow deep breath in and let it go with a sigh.

As you follow that with a few more deep breaths maybe even with those sighs and the exhales beginning to settle in to make yourself comfortable

whether you're sitting or lying down and if you choose to use this meditation to help you both fall asleep and stay asleep

then at any time that you might find yourself beginning to wake or even waking fully whether it's an hour from now or sometime in the middle of the night

just take a few deep breaths let out that little sigh on the exhales and allow the sound of the music and the fan to once again transport you to that more relaxed place

in body and mind

and if you are noticing tension in any parts of your body that's fine.

Take a deep breath and as you breathe in tighten that area of your body making it tighter and tighter and tighter

and then on the exhale let the tightness go as you let the breath go and then notice does it feel more like you're melting or are you drifting away?

and there's no right or wrong to it it's just what it feels like for you and there may be an entirely different word for it

and if at any time when you tense and release you want to stretch or wiggle a bit then go ahead and do that changing your position in the chair or in the bed

and then take a deep breath and on the exhale imagine yourself drifting or sinking in becoming more and more comfortably cosy

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