Meditating is a key method in understanding and transforming your mind. MONQ believes the practice of meditation and the use of essential oils often go hand in hand, which is why we’ve put together a MONQ Meditation series to accompany you through the process to become relaxed and at peace. Each video features a different focus and a guide to using a MONQ diffuser to enhance your experience. This video focuses on getting you to a restful and peaceful sleep, so check out a MONQ Sleepy diffuser with essential oils lavender, chamomile, and kava to help get you to a deep sleep. Be sure to subscribe to our YouTube channel for more guided meditation videos, like Zen and Happiness.
Hi and welcome to our MONQ Meditation series. I’m Victoria Frazier and I get to guide you through our meditation today in which we focus on getting you to sleep better. Getting good sleep is something we all struggle with and when we do get it, we feel amazing the next day. So let’s try and do that. Focus on stillness, clearing your mind, and only focusing on your breath.
Essential oils are a wonderful way to help you relax. I love a combination of lavender, chamomile, and kava, which is exactly what’s in MONQ’s Sleepy. This is their personal essential oil diffuser and I Iove to take a couple MONQ breaths before I start my sleepy meditation.
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To do so, take a nice big, deep inhale first, because you don’t want to bring the mist directly into your lungs, only into your mouth and then you use your tongue to push the mist into your nasal cavity and then exhale out your nose. Very easy and that is the MONQ breath. I’ll go ahead and take one with you right now to start.
When you are ready, I would like to show you a new hand placement, as opposed to having your hands by your side down or up, I invite you to try a shakti mudra. Which, you take your thumbs and place them bent forward, and then you take your pointer finger and your ring finger, well your pointer finger and your middle finger, and fold them over your thumb and then you take your ring finger and your pointer finger and leave them up, bring them together. Very lightly, you’re not pressing very hard and leave that at heart center. This shakti mudra is wonderful for relaxation and especially to help you sleep.
I encourage you to lay down, as opposed to sitting up, because we will be focusing on stillness and your breath and hope you’ll be able to fall asleep right after the meditation. So when you are ready, go ahead and lie down. Let your elbows fall beside you and allow your hands to be resting on your heart center.
Take a nice, big, deep inhale and close your eyes. Allow your mind to quiet and begin to focus on your breath. Making each inhale and exhale of equal length. And letting each round of breath be a little bit longer than the last.
Let the weight of the day evaporate with every exhale. Let your body relax into the bed beneath you. You are safe, you are warm. And focus solely on your breath.
Feel how the air comes in through your nose, sinks down into your belly, fills up your lungs. All the way to the tip-top of your neck and hold. Let out a big exhale. Your day is over. Let it go.
Allow your breath to come back to a natural rhythm. Feel the crown of the head relax. Allow your brow to unfurrow and become smooth. Let your eyebrows be soft. Let your cheeks sit gently on your face. Allow your tongue to sit softly in the back of your mouth. And your jaw to be separated slightly, relaxed. Your throat peacefully allows the breath to ease in and out. Let your hips sink a little bit further into the bed.
Let your knees be soft. Your calves are relaxed. Your ankles feel no weight upon them. Your feet flop gently to the side. With each gentle inhale and exhale, your body becomes just a little bit heavier, melting just a little bit further into the bed.
Letting your mind be clear. If a thought of what you may have forgotten to do today, or what you should start doing tomorrow comes into your mind, acknowledge it and exhale it out.
Find any last bit of tension in your body and imagine it evaporating out of your body, like steam from the ground after a cool rain. Floating out of you, leaving you with a feeling of ultimate relaxation. Enjoy the moments and feeling of being heavy and feeling supported. And let yourself drift off to sweet dreams and a pleasant restful sleep.