Original subtitles

I'm Diana here with the Caravan Wellness.

I find that for many people especially if you haven't done

this very often that lying down

in your bed is already relaxing. It's like your mind is saying okay. I'm

in my bed. That means I'm going to go to sleep.

That's already you've gone in that direction.

So this is what I want to bring to you. So let's

let's begin together and you lay

down in your bed. I'm not gonna lie down. I'm gonna sit up but

you lie down if you're comfortable with it.

to do a kind of

a body scan before I go to sleep sometimes.

in that

I know when I close my eyes when you

close your eyes.

before you

go any further.

Just feel what you feel.

Do you feel tired?

Do you feel tense?

Are you injured have you hurt some part of your

body?

Give a headache.

Are your nervous about the next day?

Are you nervous about?

the Jade that just ended

Just notice those.

issues

one of the keys that I bring up a lot

in meditation is that there's no judgment.

If you say to yourself, oh God, I'm so tense. I'm so

nervous. I don't know how I'm gonna get out of this and and oh

my my back hurts and my shoulder hurts and I screwed up

but my work today and tomorrow. I have a test or I have an interview. What was

was the day is over and tomorrow?

You don't know what's gonna happen. So let's look at

it in a perspective of optimism.

So once you start scanning your body.

Notice if you can bring a sense of

relaxation to your body.

Can you let go?

Can you relax your belly?

Can you relax your shoulders?

Can you relax your face your lips?

Can you relax your eyes?

Can you relax your forehead?

Can you relax your temples?

The answer is not I can or

I can't just go with the flow.

Notice what happens it's like when you lay down in

your bed, your body was saying already. Okay, it's time

to rest now, maybe to go to sleep and when you

start the scan.

the scanning

you notice the rhythm of your own body and

the rhythm of your own breath.

and once you feel

slowly, but surely that you can relax your

arms.

That you can relax your legs.

That you can relax your shoulders.

That you can relax your neck.

That you couldn't relax your fingers and your toes.

And little by little you go through different

parts of your body.

And if there's a part that's resistant. Let's say

your shoulders. Let's say

they're aching.

Give them a little TLC a little extra attention to

your shoulders if that's the spot and say

can we let go a little bit more?

Can we soften?

I'm talking we are body because we are

our body.

And then you bring your breath.

Into Focus, what does that mean?

Imagine that your breath is nourishing the cells of

your body.

Imagine that your breath is nourishing the

cells of your body.

on a deep level

and be with that for a few moments.

nourishing your organs

Maybe you can deepen your breaths just a little

bit.

both the inhale and the exhale

that you feel nourished.

that you feel

almost full in a way

from the breath

we try that for a while.

No judgment.

You allow your muscles to relax.

You allow your lips and jaw

to relax.

and there's one other method that I

like to do very much when I'm lying down. I do

it in shavas and I want to practicing yoga but here in this

meditation.

Is that you imagine you can't feel your

eyeballs? I know that but that you imagine that your eyeballs

are a little bit heavy.

And they drop back to the base of your skull. So everything

moves back. It moves down. It moves into the

bed into the mattress or if you're

sitting up back into the wall behind you.

Thanks for joining me.

And give it a try.

And then another try and then another try.

Because just like anything else.

I don't like to say this often practice make perfect.

There's no perfect. But practice is going to make it better.

Thank you.