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_MAY YOU BE SAFE, BE HAPPY, BE HEALTHY, LIVE WITH EASE._ Call to mind someone you know who's hurting, who's having a difficult time right now. Bring them here. You can get an image

of them, say their name to yourself, get a feeling for their presence, and offer the phrase of loving-kindness to them. _MAY YOU BE SAFE, BE HAPPY, BE HEALTHY, LIVE WITH EASE._ If you find

your attention wandering, you needn't be discouraged, just gently let go, and come back, one phrase at a time. And then to all beings everywhere, all people, all creatures, all those in

existence, known and unknown, near and far. _MAY ALL BEINGS BE SAFE, BE HAPPY, BE HEALTHY, LIVE WITH EASE._ And then to the boundlessness of life itself. _MAY ALL BEINGS BE SAFE, BE HAPPY,

BE HEALTHY, LIVE WITH EASE._ And when you feel ready, you can open your eyes. Pay attention throughout the day to see how this meditation may be having an effect. 3. HEADSPACE COFOUNDER ANDY

PUDDICOMBE'S MEDITATION FOR SLEEP Take a moment to get comfortable, lying in your bed or wherever it is you want to fall asleep. Make sure you're under the covers in case you do

fall asleep. And even if you don't usually sleep on your back, begin the exercise by lying flat on the bed, with your knees slightly bent, and just enjoying that feeling of the body

letting go, relaxing, sinking into the bed beneath you. As you lie there, take one or two nice deep breaths, breathing in through the nose and out through the mouth. If you find it

comforting, you can place your hands on your stomach, to feel the movement of breath in the body. As you lie there, notice how the body feels — whether it feels heavy or light, restless or

still, ready for sleep, or is there still a little bit of winding down to do? Either way, we're just going to go through this exercise slowly, pointing the body and the mind in the

direction of sleep. Begin by just thinking back to the very first part of the day. It's almost as though you're watching a video fast-forwarding through the day and you're

just touching on each of the main things. It might be as simple as thinking about getting up, having breakfast, having a shower, leaving the house, going to work. Maybe you just touch on 20

to 25 little moments throughout the day, to bring you all the way up to the present moment. Getting ready for bed and then getting into bed. When you do this each time, for about 20 or 30

seconds, just briefly go back through the day and bring your mind all the way back up to the present moment. When you reach the present moment, take one deep breath in, and as you exhale,

feel the body sinking into the bed. Mentally, start to switch off the different muscles in the body so that the body can really start to relax and move toward sleep. Start with your feet,

and it's as though mentally you give your feet permission to switch off. All the muscles, all the nerves, just relaxing that part of the body. Then around the ankles and the lower half

of the leg, just switching it off. The knees, the thighs, the backs of the legs, just switching the muscles off. Up toward the waist and the pelvic area, again just mentally switching it all

off and allowing it to go to sleep. Into the lower stomach, the lower back, just switching it off. It's almost as though you can feel these different parts of the body move toward a

more restful state. The rest of the stomach, the middle of the back, just switching it off. The chest, the upper back, switching it off. Shoulders, upper arms, switching it off. Forearms,

the hands, fingers — again just switching it off. The entire body, from the neck downward, is very heavy now. Continue with the throat and the neck, just allowing that area to go to sleep

now. The jaw, the muscles in the face and the head, just switching them off until you reach the very top of the body — and the entire body is now heavy, relaxed and ready to sleep. If the

mind feels the same, you can just allow the mind to be completely free to do what it wants to do and slowly drift off to sleep. If the mind feels active still, you can just allow the body to

continue resting as it is. But mentally, slowly begin to count backward from 1,000 to zero. Go at a very steady pace, not rushing it, not trying to fall asleep. Just focus on counting from

one number to the next in reverse, and knowing that it really doesn't matter too much when sleep comes. As you lie there in this way, know that both the body and the mind will get all

the rest that they need. Below is an audio version of this meditation. [embedded content]