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Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:04,500 --> 00:00:07,600 I'm Diana here with the Caravan Wellness. 2 00:00:07,600 --> 00:00:10,500 I find that for many people especially if you haven't done 3 00:00:10,500 --> 00:00:13,300 this very often that lying down 4 00:00:13,300 --> 00:00:17,100 in your bed is already relaxing. It's like your mind is saying okay. I'm 5 00:00:16,100 --> 00:00:18,800 in my bed. That means I'm going to go to sleep. 6 00:00:19,900 --> 00:00:21,800 That's already you've gone in that direction. 7 00:00:22,700 --> 00:00:25,400 So this is what I want to bring to you. So let's 8 00:00:25,400 --> 00:00:28,900 let's begin together and you lay 9 00:00:28,900 --> 00:00:31,200 down in your bed. I'm not gonna lie down. I'm gonna sit up but 10 00:00:31,200 --> 00:00:33,000 you lie down if you're comfortable with it. 11 00:00:34,200 --> 00:00:34,700 to do a kind of 12 00:00:36,100 --> 00:00:38,700 a body scan before I go to sleep sometimes. 13 00:00:39,900 --> 00:00:40,600 in that 14 00:00:41,600 --> 00:00:44,900 I know when I close my eyes when you 15 00:00:44,900 --> 00:00:45,700 close your eyes. 16 00:00:46,900 --> 00:00:47,400 before you 17 00:00:48,600 --> 00:00:49,800 go any further. 18 00:00:50,700 --> 00:00:52,200 Just feel what you feel. 19 00:00:53,900 --> 00:00:54,600 Do you feel tired? 20 00:00:55,800 --> 00:00:56,800 Do you feel tense? 21 00:00:57,700 --> 00:01:00,100 Are you injured have you hurt some part of your 22 00:01:00,100 --> 00:01:00,400 body? 23 00:01:01,200 --> 00:01:02,000 Give a headache. 24 00:01:03,100 --> 00:01:05,200 Are your nervous about the next day? 25 00:01:06,500 --> 00:01:07,800 Are you nervous about? 26 00:01:09,200 --> 00:01:10,700 the Jade that just ended 27 00:01:11,800 --> 00:01:13,600 Just notice those. 28 00:01:14,800 --> 00:01:15,200 issues 29 00:01:16,900 --> 00:01:19,000 one of the keys that I bring up a lot 30 00:01:19,300 --> 00:01:21,500 in meditation is that there's no judgment. 31 00:01:23,300 --> 00:01:26,300 If you say to yourself, oh God, I'm so tense. I'm so 32 00:01:26,300 --> 00:01:29,400 nervous. I don't know how I'm gonna get out of this and and oh 33 00:01:29,400 --> 00:01:32,100 my my back hurts and my shoulder hurts and I screwed up 34 00:01:32,100 --> 00:01:35,600 but my work today and tomorrow. I have a test or I have an interview. What was 35 00:01:35,600 --> 00:01:39,000 was the day is over and tomorrow? 36 00:01:38,200 --> 00:01:41,200 You don't know what's gonna happen. So let's look at 37 00:01:41,200 --> 00:01:44,200 it in a perspective of optimism. 38 00:01:45,900 --> 00:01:48,000 So once you start scanning your body. 39 00:01:49,700 --> 00:01:52,100 Notice if you can bring a sense of 40 00:01:52,100 --> 00:01:54,000 relaxation to your body. 41 00:01:54,700 --> 00:01:55,500 Can you let go? 42 00:01:57,100 --> 00:01:58,400 Can you relax your belly? 43 00:02:01,200 --> 00:02:02,500 Can you relax your shoulders? 44 00:02:05,100 --> 00:02:07,100 Can you relax your face your lips? 45 00:02:09,300 --> 00:02:10,300 Can you relax your eyes? 46 00:02:12,600 --> 00:02:14,100 Can you relax your forehead? 47 00:02:16,200 --> 00:02:17,500 Can you relax your temples? 48 00:02:19,100 --> 00:02:22,700 The answer is not I can or 49 00:02:22,700 --> 00:02:25,300 I can't just go with the flow. 50 00:02:27,300 --> 00:02:30,300 Notice what happens it's like when you lay down in 51 00:02:30,300 --> 00:02:33,100 your bed, your body was saying already. Okay, it's time 52 00:02:33,100 --> 00:02:36,500 to rest now, maybe to go to sleep and when you 53 00:02:36,500 --> 00:02:37,800 start the scan. 54 00:02:38,400 --> 00:02:39,300 the scanning 55 00:02:40,400 --> 00:02:43,500 you notice the rhythm of your own body and 56 00:02:43,500 --> 00:02:45,200 the rhythm of your own breath. 57 00:02:47,200 --> 00:02:48,300 and once you feel 58 00:02:49,500 --> 00:02:52,400 slowly, but surely that you can relax your 59 00:02:52,400 --> 00:02:52,800 arms. 60 00:02:54,700 --> 00:02:56,300 That you can relax your legs. 61 00:02:58,800 --> 00:02:59,900 That you can relax your shoulders. 62 00:03:02,500 --> 00:03:05,400 That you can relax your neck. 63 00:03:07,200 --> 00:03:10,200 That you couldn't relax your fingers and your toes. 64 00:03:12,300 --> 00:03:15,400 And little by little you go through different 65 00:03:15,400 --> 00:03:16,400 parts of your body. 66 00:03:17,500 --> 00:03:21,200 And if there's a part that's resistant. Let's say 67 00:03:20,200 --> 00:03:23,400 your shoulders. Let's say 68 00:03:23,400 --> 00:03:24,100 they're aching. 69 00:03:25,400 --> 00:03:28,600 Give them a little TLC a little extra attention to 70 00:03:28,600 --> 00:03:32,000 your shoulders if that's the spot and say 71 00:03:31,200 --> 00:03:34,200 can we let go a little bit more? 72 00:03:36,800 --> 00:03:37,900 Can we soften? 73 00:03:38,600 --> 00:03:41,300 I'm talking we are body because we are 74 00:03:41,300 --> 00:03:42,100 our body. 75 00:03:45,900 --> 00:03:47,300 And then you bring your breath. 76 00:03:48,300 --> 00:03:50,400 Into Focus, what does that mean? 77 00:03:53,600 --> 00:03:56,600 Imagine that your breath is nourishing the cells of 78 00:03:56,600 --> 00:03:57,000 your body. 79 00:04:00,400 --> 00:04:03,400 Imagine that your breath is nourishing the 80 00:04:03,400 --> 00:04:04,700 cells of your body. 81 00:04:05,900 --> 00:04:06,800 on a deep level 82 00:04:08,800 --> 00:04:10,600 and be with that for a few moments. 83 00:04:17,100 --> 00:04:18,700 nourishing your organs 84 00:04:22,900 --> 00:04:25,300 Maybe you can deepen your breaths just a little 85 00:04:25,300 --> 00:04:25,500 bit. 86 00:04:26,400 --> 00:04:28,400 both the inhale and the exhale 87 00:04:30,700 --> 00:04:33,300 that you feel nourished. 88 00:04:35,200 --> 00:04:36,000 that you feel 89 00:04:37,100 --> 00:04:38,700 almost full in a way 90 00:04:41,100 --> 00:04:41,800 from the breath 91 00:04:46,200 --> 00:04:47,300 we try that for a while. 92 00:04:49,800 --> 00:04:50,600 No judgment. 93 00:04:52,500 --> 00:04:55,500 You allow your muscles to relax. 94 00:04:57,500 --> 00:05:00,700 You allow your lips and jaw 95 00:05:00,700 --> 00:05:01,100 to relax. 96 00:05:02,100 --> 00:05:04,200 and there's one other method that I 97 00:05:05,400 --> 00:05:08,000 like to do very much when I'm lying down. I do 98 00:05:08,200 --> 00:05:11,400 it in shavas and I want to practicing yoga but here in this 99 00:05:11,400 --> 00:05:12,000 meditation. 100 00:05:13,700 --> 00:05:16,100 Is that you imagine you can't feel your 101 00:05:16,100 --> 00:05:19,500 eyeballs? I know that but that you imagine that your eyeballs 102 00:05:19,500 --> 00:05:20,200 are a little bit heavy. 103 00:05:21,300 --> 00:05:24,500 And they drop back to the base of your skull. So everything 104 00:05:24,500 --> 00:05:27,200 moves back. It moves down. It moves into the 105 00:05:27,200 --> 00:05:30,300 bed into the mattress or if you're 106 00:05:30,300 --> 00:05:32,400 sitting up back into the wall behind you. 107 00:05:41,100 --> 00:05:42,000 Thanks for joining me. 108 00:05:43,200 --> 00:05:45,200 And give it a try. 109 00:05:46,100 --> 00:05:48,800 And then another try and then another try. 110 00:05:49,700 --> 00:05:51,100 Because just like anything else. 111 00:05:52,400 --> 00:05:55,500 I don't like to say this often practice make perfect. 112 00:05:55,500 --> 00:05:58,100 There's no perfect. But practice is going to make it better. 113 00:05:58,700 --> 00:05:59,100 Thank you. 8040

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