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A 10-minute guided meditation to help you get to sleep

When you've had a crazy day, a quick 10-minute guided meditation can help calm your body and mind as you get ready for bed.

In this video, Manoj Dias, the cofounder and V.P. of Open, a mindfulness studio that includes meditation, breath work, movement, and music and offers both in-person and online classes, will guide you through a routine that works for both people who are new to meditation and those who have been doing it for a while. Since this is a guided routine, your mind can focus more on the calming tasks at hand and less on what you should do next.

Dias says that before you start the 10 minute meditation, you should find a comfortable place to sit. If you can lie down, that's great, but you can do just as well sitting up. Just try to make sure that your position isn't even a little bit annoying, like a chair that puts your back in an awkward position or lets your feet hang off the floor. Dias says to ask yourself if you're as comfortable as you can be. Yes should be the answer!

You'll start by taking a few deep breaths that fill your belly and back, and then you'll let them out with your mouth open and a soft sigh. Dias says that this type of breathing is important for meditation because it stimulates the vagus nerve, which tells your body it's okay to rest.

Then you will start practicing: Dias will tell you in the video to think about each part of your body, from your head to your toes. Each time you breathe in, you'll think about a different part of your body, like the crown of your head, where you'll start the routine. As you let your breath out, you'll think about letting go of that area and any tension you might feel there. Then you'll move on to the next spot to keep getting rid of stress and making your body and mind feel better.

Set aside some time, find a comfortable place, and press play. In just 10 minutes, you'll be able to relax and rest. We're sure that you'll sleep better after that.