Get Sleepy: Sleep meditation and stories - A Meditation for In-Flight Relaxation (Bonus)

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Starting point is 00:00:58 With MX Platinum, almost every. Every purchase made with your card can be covered with points, including new tastes, new fits, and virtually everything in between. That's the powerful backing of Amex. Conditions apply. Welcome to Get Sleepy, where we listen, we relax, and we get sleepy. I'm your host, Thomas. Thanks so much for joining us. This meditation is primarily designed to be used during a flight.

Starting point is 00:01:37 It was written by Anne and will be read by Elizabeth, who I'll hand over to very shortly. I know that flying can be stressful. First, there's the airport, a busy, often chaotic place. And on the plane itself, there are usually a lot of people. and it's not always the most comfortable place to be. So it makes sense that you might be experiencing feelings of anxiety or stress right now. But even in situations like these, it is possible to achieve a state of calm.

Starting point is 00:02:26 And this meditation will help you do just that. So, as you settle into your seat, I'll leave it to Elizabeth to guide you through this meditation. For now, keep your eyes open. Taking a moment to get comfortable, you might like to get a small pillow, or roll up a piece of clothing or a blanket and place it behind the curve of your back for extra support. or you can place your blanket on your lap if you need a little extra warmth.

Starting point is 00:03:33 If you have a window seat, perhaps you'd like to close the shade. You could also try adjusting the airflow above you. Do anything that will help you feel as comfortable as possible. As we go through the meditation, feel free to shift position or move around. if you ever need to readjust anything. Once you feel settled, take a look around you and notice your surroundings. Sometimes when the mind is in an agitated state, it can be helpful to give it a task to do, something tangible, to bring the mind into the present moment.

Starting point is 00:04:37 So your task for now. is to identify objects of different colours in your environment. I'll lead you through it. Let's begin with finding the colour red somewhere in your surroundings. Perhaps it's the colour of someone's clothes, or part of the airline logo. Where do you see the colour red? Maybe you find it quickly.

Starting point is 00:05:21 Or maybe it's taking a bit more time. If you find the color quickly, try to look for another thing that's red. Next, move on to the color, orange. Some colors may be trickier to find. And if that's the case, you can be generous with how you define orange. Where can you find orange? Again, feel free to look for another orange object if you find the first one quickly. Next, search for yellow.

Starting point is 00:06:23 It might be a yellow book, or rays of sunlight coming in through the window. Where is yellow? Up next, it's green. Find something within your field of vision that's green. Maybe someone's watching a show on their tablet, and there's a character wearing green. Or check the pocket of the seat in front of you. Perhaps there's a green design on the magazine inside it. Take a moment to find green.

Starting point is 00:07:23 Now look for the colour blue. Maybe the seats themselves are a shade of blue. Or the carpet. that lies along the length of the plane, or perhaps it's the armrest. Where do you see the color blue? And finally, search for a shade of purple somewhere around you. Remember, if you find it easily, go ahead and try to find another thing that's purple. Now when you feel ready, softly close your eyes, then bring your attention to your mind. Notice what, if anything, has changed in your mental state since you first began this meditation to continue with the theme of calming the mind

Starting point is 00:08:45 and body. We'll now move on to a breathing technique. It's called the three-part breath. It's a useful deep breathing technique that works well, especially when we're feeling tense or worried. Imagine that your breath is divided into three parts. The first is the lowest part of your belly, from your hip bones to your belly button. If you like, you can put one of your hands there now, before. we start the technique. Notice how this part of your body moves with your breath. The second part is your ribcage, unlike the low belly, which goes up and down with the breath. The ribcage moves out to the sides as you inhale and then back as you exhale. This helps to accommodate

Starting point is 00:10:25 the movement of the diaphragm as the breath flows in and out. You can place a hand above your rib cage now as you breathe naturally and feel how it moves. The third part is the chest. Like the belly, it moves up and down as the breath flows in and out. Again, feel free to place your hand there. Notice what the chest feels like, moving up and down as the lungs fill and empty. Now we've explored the three parts of the breath, the low belly, the rib cage,

Starting point is 00:11:51 and the chairs. Let's integrate them for the technique of the three-part breath. I'll walk you through the things to pay attention to you first, and then you'll have a chance to try it. So, for now, just listen, and then we'll do it together. Ideally, for this breathing technique. Try to breathe in and out of your nose. To begin, start inhaling slowly and fill up the low belly with air. Feel it expand. Next, pay attention to the rib cage and sense the outward movement it makes. Notice the breath moving upwards. like a plane into the sky as the chest fills with air. And then when it feels right, exhale out of your nose and release all three of those areas at the same time.

Starting point is 00:13:19 Feel your chest, rib cage and belly, relax and soften. Now let's do it together. if my guiding pace is too fast or too slow for you please adjust accordingly you shouldn't ever feel uncomfortable this is your breath and your meditation place your hands wherever feels comfortable perhaps at your low belly or on your lap now inhale slowly feeling the belly expand now the rib cage now moving upwards and when you're ready exhale releasing all three of those areas at the same time good take a few natural breaths before we move into the next one notice how each breath feel

Starting point is 00:14:52 Let's continue. Now, inhale deeply. Feel the belly rise, the rib cage expand side to side, and the chest fill, then exhale. Release it all. Feel your body sigh with ease. And then take a few natural breaths, in and out of your nose. When you breathe deeply in this way, you're telling the body,

Starting point is 00:15:52 I'm safe right now. Everything is okay. And as you breathe deeply, it's hard to feel worried, or unsettled at the same time. Now let's return to the three-part breath. Inhale deeply. Sense the belly rising, the rib cage expanding and the chest filling, then release the breath, slowly, feel everything relaxing. If it feels okay for you, let's move straight into the next three-part breath. Inhale, belly, rib cage, chest and exercise. Exhale and slowly release. Let everything out. Inhale, belly, ribcage, chest and exhale.

Starting point is 00:17:27 Slowly release. Inhale. Breathing deeply into the belly, the ribcage and the chest. And exhale. Release everything. And feel. Feel your body soften. Continue on your own for several more breaths,

Starting point is 00:17:59 even though you're inhaling deeply. See if you can make the breath feel effortless. Feel free to continue the deep breathing technique as we continue the meditation. Or if you'd prefer, you can continue to your natural breath, which will likely be deeper than both. Now let's focus on the present moment. Notice what this moment is made up of. The sounds, for example,

Starting point is 00:19:34 perhaps you can hear the whirring of the plane engine, the faint sounds of people chatting to one another or someone laughing or snoring. This moment is also made up of sensations that you're feeling, the feeling of your hits, pressing into the seat, your arm, hugging the armrest, and the feeling of your breath, moving through the belly, the rib cage, and the chest. Let's practice being here. The mind may want to take you over there to a worry, a fear, attention or an annoyance. We'll practice kindly opposing it by coming back here to what you are experiencing in this very moment, like sounds and sensations now. Try to become aware of a stressor or tension. It could be a thought, an emotion or something uncomfortable in your body.

Starting point is 00:21:41 You might like to take a deeper breath in as you acknowledge the fear, worry or tension. And then, as you exhale, imagine breathing it out. Imagine that the stressor is literally going far away. You're up here in this plane. And that stressor is way down there, outside of the plane. Somewhere far, far away. Next, breathe in any other stresses, tensions, or problems that you're you're aware of. Breathe each one in, first acknowledging their presence, and then exhale,

Starting point is 00:22:54 sending them out of the plane. Imagine them drifting off. You're getting closer and closer for having nothing but presence and calm within. If you need to, you can always pick up these thoughts later when you land. But for now, allow yourself this time to enjoy being free from a sense of the past and future. You are here and the stresses are down there. For the next few moments, continue this practice. noticing how when the stresses arise, they can be breathed out any problems or worries are outside of the plane. Over there and you are right here. Let the sense of calm and ease grow and keep the focus here. While the past and future, remember.

Starting point is 00:24:45 main way over there. An aeroplane gives us the amazing ability to go anywhere in the world. In the same way, you have the power to move your attention wherever you'd like. You can choose to think about the future. To experiences you plan to have once you get to your destination. Or you can think about the past, memories of past moments while on a holiday or a business trip. And you can also choose to bring your attention to the present moment. So for the rest of your flight, breathe and relax and continue choosing to place your attention here. on this beautiful, simple moment and all that it's made up of. Thanks for listening and have a good flight.

Get Sleepy: Sleep meditation and stories - A Meditation for In-Flight Relaxation (Bonus)

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