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Clear Your Mind
10m

Clear Your Mind

Prepare your mind and body for deeper sleep.

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Hi, I'm Kelly Boys. Welcome to this clear your mind meditation for sleep. Begin by letting your body feel as comfortable as possible. You may adjust your position, allowing your eyes to close. Perhaps your palms rested one on your belly one on your chest, or turn face down onto the surface that supports you. We'll begin by acknowledging any busyness in our minds. So simply notice how's my mind in this moment. Is it busy? Is it worrying? Is it thinking about the past? Thinking about the future? Whatever's present, can you simply acknowledge, see, and notice the state of your mind without judgment? It's okay, we all do this. It's natural to have a busy mind. So just name, inwardly, the state of your mind, acknowledging it. And now we're gonna do a practice to clear our minds for sleep. The way to do this is we're gonna actually utilize the movement of the mind how it wants to go from one thing to the next, and we're gonna direct attention to our body. So I'll lead a body scan and we're gonna take our mind on a walk through our body. If you can allow my words to become your words as we rotate attention through your body. When I name a part of your body, simply notice what you feel. It may be numb, may be spacious, may be contracted, whatever's there. It's okay just as it is. The point of the practice is to let your mind bring its attention to your body. And as we do so, it begins to clear the mind, settle the mind for sleep. Okay, let's begin. Begin by sensing your jaw. Notice any tightness or holding. You may move your jaw around a little bit. Now bring attention to your left ear. Can you feel any sensation inside or around your left ear? Bring attention to your right ear. Noticing any sensation inside or around your right ear. Noticing the breath as it comes and goes through the mouth or the nose, and then bringing your attention to your left eye. Is there any grasping or holding from the day behind your left eye? If so, letting it go. And bring attention to your right eye. Notice any grasping or holding, letting that go. Now, can you sense both eyes and both ears simultaneously healing the crown of your head back of your head back of your neck. Can you feel if there's any place, little muscles in your neck that are holding your head away from the surface that supports you? If so, can you allow those muscles to gently release? Bring attention now to your left shoulder, left elbow, left wrist, the palm of your left hand. You may squeeze and release the fist of your left hand. Bring attention now to your right shoulder, right elbow, right wrist, and the palm of your right hand. You may squeeze and release the fist of your right hand. Sensing now both arms and hands simultaneously. Bring attention to your chest and your belly, your upper and lower back. Your sides. Just noticing, nonjudgmentally, whatever it is that you come upon, just being with your firsthand experience, whatever that is. There's no correct way to do this. So simply listening to the guidance and following along. Bring attention now to your left hip. Your left knee, your left ankle, your left foot, your left leg and foot. Bring attention now to your right hip, your right knee, your right ankle, your right foot. your whole right leg and foot. Sensing now both legs, both feet, torso, both arms and hands, head and neck. Noticing perhaps your mind has slowed down as we've taken it on a walk through the body, allowing the mind to clear and settle. Sensing now the left palm of your hand, your left fingertips, sensing the right palm of your hand and fingertips. Sensing now both palms, both fingertips. Bringing attention to the sole of your left foot and your toes. And the sole of your right foot and toes. Now the soles of both feet and toes. Feeling hands and fingertips. Soles of feet and toes, your whole body resting. Breathing naturally. Prepared for a deep and restful sleep.

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