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And now he's a short word from our sponsors. Welcome to send me to sleep, the place to find relaxation and a good night's rest.

My name's Andrew. Thanks for joining me.

Tonight we will be practicing a loving kindness or meta meditation, specifically tailored to help you get a good night's sleep. This style of meditation comes from Buddhist traditions and is meant to generate compassion

and goodwill for ourselves and all other things.

Compassion entails more than just feeling something.

It also requires taking action.

The practice of compassion is about recognizing and accepting our shared humanity and taking action in the face of suffering.

It is a practice of moving towards what scares us

and choosing connection and kindness over fear.

As we deepen our compassion practice. We also generate other positive emotions, like love, joy, satisfaction, contentment, gratitude, and hope.

Moments filled with positive emotions contribute to psychological growth and continued well-being.

They also crowd out negative emotions and thought loops. We will learn more about the benefits of this practice as we move through it.

For now, let's take a few moments simply to settle in. Start to turn your awareness inward, Perhaps close your eyes or soften your gaze. Allow your breath to deepen naturally without trying to force it in any way.

Simply notice the feeling of breathing.

Allow a sense of spaciousness to fill your mind and buffer any lingering thoughts.

...