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
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.