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MeditationTree of Rest

Tree of Rest

Rest is nourishing for your mind and body. Join Shine's Elisha Mudly for this relaxing visualization, imagining a tree growing in nature and savoring the way a restful night’s sleep will nourish you too.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

Hi there, welcome to this sleep meditation. This is Alicia here to guide you into a peaceful rest today. In whatever position you find yourself on your bed, on the floor or couch, take a moment to make any adjustments that will make you feel just that much more comfortable. Move in whatever way feels right to you now, as you settle in. Perhaps you are listening to this after a long day and are winding down allowing your mind and body to take comfort in stillness. Wherever you find yourself located, whichever part of the day, acknowledge the restorative intention you have set for yourself by being here. Thank your body for getting you through the day and for giving yourself the time to rejuvenate and replenish your energy here. If you haven't already, close your eyes. Take a nice, easy inhale through your nose and a long exhale through your mouth. Let's do a couple more of those. Inhale through your nose and exhale. Let go. Now bring to your mind the image of a tree, the thick trunk sinking into the earth, roots moving deep into the soil drinking in nutrients from underground. Picture the bark, flaky, jagged edges lining the trunk. Now see the branches of that tree reach up into the sky further and further. See the leaves smooth, silky, reflecting the light of the sun as it glimmers down onto the tree. Leaves flicking in the wind, moving along with the movement of the air around them. Allow your imagination to paint this picture for you now. Perhaps you see some fruit growing from this tree, maybe some flowers. Perhaps some creatures take shelter in this tree, have built homes, nests, perched in and safe. I'll give you some time now to find some nuances for this tree, any details you'd like to add to this picture. What's the weather like? Are you next to the tree? Are you alone? Are you sitting on one of the branches, legs dangling down beneath you? Allow your mind now to explore this image. As you imagine here, allow your body to find nutrients in this rest the same way this tree drinks in nutrients from the soil. Imagine air flowing into your lungs enriching each cell the same way that oxygen feeds the tree. Imagine yourself now as the tree, as you take rest soaking in restoration, nourishment and calm. Breathe in that calm, and with every exhale you find your body sinking deeper into absolute relaxation. Breathe in calm. Breathe out sink deeper into rest. Breathe in calm, soft, slow. Breathe out sink deeper and deeper into rest. Breathe in. Breathe out. Breathe in. Breathe out. Sinking deeper, deeper into rest....


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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Your lifelong guide to better mental health

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