Meditation: Reducing Anxiety and Getting to Sleep (12 min.)

Tara Brach

Tara, Dharma, Selfhelp, Talks, Spiritual, Buddhist, Insight, Audio, Tarabrach, Mindfulness, Rain, Psychology, Compassion, Vipassana, Health & Fitness, Mental Health, Meditation, Guided, Brach, Buddhism, Religion & Spirituality

4.8 • 10.6K Ratings

🗓️ 27 February 2019

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

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Summary

Meditation: Reducing Anxiety and Getting to Sleep (12 min.) - Many of us struggle with anxiety, and spend hours in bed wishing we could turn off our mind and get to sleep. This podcasted series of 3 guided meditations - 6, 12, and 18 minutes long - can help in quieting your mind, relaxing your body, and bringing peace to your heart. Each will support you in either calming yourself during the day, or drifting more easily into sleep at night.

For more resources, please visit "Community Wisdom on Sleep" at https://www.tarabrach.com/sleep/.

Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:06.2	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:27.9	Lettl yourself comfortably, either sitting or lying down.
0:34.2	And then begin this practice by closing your eyes.
0:39.7	Now become aware of your breathing.
0:44.0	Consciously lengthening the breath so that you're taking a long, slow in breath, counting
0:51.2	to five, filling the chest and lungs.
0:57.9	And then slowly release the breath, counting to five, letting go, letting go.
1:08.9	And again, matching the length of the inhale and exhale, long, deep in breath, counting
1:14.1	to five, filling your chest and lungs.
1:21.7	And slow, smooth out breath, counting to five, so you can feel the sensations of letting
1:29.4	go.
1:33.2	Again breathing in, filling the chest and the lungs.
1:43.9	And releasing the breath, a slow, long out breath, letting go, letting go, inhaling deeply,
1:56.6	filling the chest and lungs.
2:03.6	And exhaling, relaxing as you release the breath outward, inhale deeply, slow release
2:25.8	of the breath, even, relaxing outward, letting go.
2:34.6	And now allowing the breath to resume in its natural rhythm, sensing how fully you can
2:42.8	relax with the inflow and the outflow of the breath just as it is, witnessing the breath,
2:54.6	resting in the breath.
3:04.6	Continuing with relaxed breathing, begin to scan through your body with your awareness,
3:11.1	releasing tension you might be carrying.
	...

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