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hi,

1:09

i'm eric and this

1:11

is listen to sleep, quiet

1:13

stories and meditate to help you

1:15

find a little piece at bedtime

1:18

for any time

1:27

this past week has been

1:29

especially busy for me

1:31

i've been working with a friend on a new

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video projects and

1:36

it's added a bunch of new tasks

1:39

and deadlines to my weekly schedule

1:42

and when my schedule changes a lot

1:45

i can sometimes wind up feeling

1:47

a little off kilter

1:49

and on i'm feeling out

1:51

of balance or stressed

1:54

the first thing that usually disappears

1:56

from my day as a sense

1:58

of care center

2:01

you know that sense of

2:03

wonder and newness that

2:05

we have when were exploring

2:07

a new place for the first time or

2:10

one all our senses are open

2:13

and were just present with both

2:15

ourselves and the world

2:17

around us

2:19

when we get stressed eating

2:21

create

2:22

the contraction and mind

2:25

and body for me rose

2:28

me into this problem solving

2:30

mode the not

2:32

a good one because there

2:35

are really two kinds of problem

2:37

solving modes there's

2:39

the embodied responding mode

2:43

buddhism bodied reacting

2:45

mode gabi

2:47

embodied responding mode

2:50

is when i relax into

2:52

finding solutions approaching

2:55

whatever challenges i'm facing

2:57

with an attitude of care

2:59

and curiosity it

3:02

feels more like allowing

3:05

options to just present

3:07

themselves the

3:09

disembodied reacting mode

3:12

is when i'm lost in thought trying

3:14

, think my way out of a problem while

3:16

also feeling disconnected

3:18

from my body and my surroundings

3:21

kind of approaching challenges with

3:24

fear or frustration it

3:26

feels like trying to push a bad

3:29

thing away often

3:31

just taking a few moments to

3:34

allow our awareness to

3:36

come back to the body make

3:38

all the difference and

3:41

it can take us from reacting to

3:43

something that feels unpleasant

3:46

to responding to something that's

3:48

kinda lost its charge and

3:50

feels more neutral or

3:53

even from

3:55

this embodied state we

3:58

can then naturally allow the attitude

4:00

of care and curiosity

4:03

who inspire new approaches to

4:05

the challenges we're facing

4:09

this week's meditation will help

4:11

you embody these held for

4:13

attitudes of care and

4:15

curiosity for yourself

4:18

and many challenges you may be

4:20

facing the viewed meditations

4:22

help you i would really appreciate

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your support to help keep the podcast

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going and i've got

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some perks for you to you

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get a free download of the alice in

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to the ad free version of the podcasts

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for just three dollars a month for

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two dollars a month you can also get

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an extra episode every week when

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i read a longer book seriously right

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now i'm reading treasure island

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in it's really good or

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if you'd rather not have a monthly subscription

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you can buy any of the sleepy classic

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audio books i've read ala carte

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for just five fifty each

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on listen to sleep dot com they're

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yours to one and share with family

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and friends or you

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can just leave a tip you'll get an

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email with a couple special surprises

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when you do that your

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support along with that of the advertisers

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helps me continue to make to free

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episodes of listen to sleep every

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week to help folks all over

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the world get a little better sleep

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at night and a little more peace

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during the day

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i'm really excited that better help

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but i also know from personal experience

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that sometimes those things

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listen to sleep

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this meditation is a practice

6:45

that i like to do any time

6:47

i feel overwhelmed or

6:49

reactive or

6:51

if i'm just feeling stock and

6:54

need help finding creative ways

6:56

to deal with challenge

7:06

what's to start off by i'm noticing

7:08

the sensors way to

7:11

the body against

7:13

, mattress or the chair or

7:16

wherever you may be just

7:26

noticing the sense of gravity

7:29

and , points of contact

7:32

between the body and

7:34

whatever the body is resting

7:47

and noticing any thoughts

7:50

or feelings that may be arising

8:07

just remember be

8:12

not trying to judge or

8:14

push away

8:17

just allowing our experience

8:20

to be as it is

8:31

and let's take a deep

8:33

breath in

8:35

through the nose and out

8:37

through the mouse i care blowing out

8:39

through a straw

8:48

and let's , another

8:50

couple deep breaths like back

8:53

on your own time

9:16

no allowing the brass to simply

9:18

come back to it's natural rhythm

9:38

but your attention settle on

9:40

the brass just

9:43

allowing awareness the

9:46

focus on the breath and

9:48

whatever point in the body you

9:51

feel it most

9:54

maybe it's the news

9:57

the chest

9:58

for the barely

10:12

there's letting your attention that

10:14

all on the brass

10:17

the new

10:19

at any point you get lost in thought

10:23

you can always simply bring your awareness

10:26

back to this place the

10:28

brass

10:44

now let's take a moment to

10:47

locate or sense

10:49

of where we're focusing

10:51

on the brass from

11:04

where in the body you most

11:06

feel your sense of the cells

11:09

who was doing the focusing

11:14

where does it feel like you

11:16

are located

11:20

where are your thoughts coming from

11:32

most diverse experience this

11:34

as being somewhere in our head

11:38

for me it's kind of behind

11:41

the forehead and towards

11:43

the top of my head

11:46

maybe for you it's different find

11:49

your face or somewhere else

12:02

take a moment to feel into these sensations

12:07

since a self

12:10

that is directing attention

12:22

what does it feel like

12:25

you notice warrants the

12:28

noise

12:32

sometimes for me he can feel

12:34

like sort of numbness if

12:38

i am especially lost in thought he

12:41

can even feel like a slight

12:43

ache

12:54

those continue sensing into

12:56

this part of a body bring

12:59

your sense of care and curiosity

13:03

what your actual experience

13:05

s

13:12

why is it that we have this experience

13:15

of ourselves as being

13:17

in our head the not

13:19

some other part of our body or

13:23

and the foot

13:32

those to allow yourself to bring a sense

13:34

of carrying to that's house

13:38

the one who was meditating

13:42

that sense of carrying be like

13:46

warm hug

13:57

no are you sensing into the

13:59

sensation

14:01

see if you can pinpoint where

14:04

they're actually located

14:08

fencing into this feeling of awareness

14:11

of the one who is meditating right

14:13

now

14:17

in noticing how you can bring

14:19

attention to it like any other

14:22

part of your body that you were bringing

14:24

your attention to

14:42

no allow your attention

14:44

to encompass both this sense

14:47

of being the meditator and

14:51

the sense of the brass and

14:53

the body

14:57

just allow yourself to experience

15:01

those these things the

15:03

same time

15:19

the feel

15:24

there sense of spacious

15:26

awareness

15:28

the can encompass both at

15:30

once

15:41

it's to allow yourself to get curious

15:45

and see if you can sense into this

15:47

more spacious awareness

15:59

how far does that extend

16:04

what does it feel like

16:10

see you can just allow this

16:12

awareness to spread through the rest

16:14

of your body and beyond

16:19

how far can you censored extending

16:33

noticing how this expanded

16:35

awareness feals

16:40

connected

16:42

at ease

16:54

then again bringing a sense of

16:56

care and curiosity

16:58

to your experience

17:01

just reading awareness

17:04

flow through your body and

17:06

the space around you

17:28

from this place

17:30

we can simply be

17:32

and allow our thoughts and feelings

17:35

to arise with out the need

17:38

to react

17:44

we can do use starts as we need

17:46

to and there

17:48

are inner wisdom guide us experiencing

17:53

this wisdom and awareness

17:56

the one

18:07

we can simply allow our natural

18:09

sciences curiosity do

18:12

what it does knowing

18:14

that any answers we seek

18:17

are available to us

18:20

we connect to the sense of carrying

18:23

we have for ourselves and

18:25

others

18:28

the most of letting our responses

18:30

to any challenges we face

18:33

come from this awareness space

18:37

of peace

18:38

the connection

18:51

and you can stay in this space as

18:54

long as you like

18:59

and return to any time