It’s proven time and time again that a goodnight’s slumber is an integral part of our happiness and wellbeing. However, many people battle with the anxiety of not sleeping long before their head even hits the pillow.
As we know, getting better sleep usually includes dropping habits such as late-night eating and screen time right before bed. Rather than listing yet another pesky habit for you to consider tossing out, here’s one you can take up instead.
This simple five-step meditation can provide a relaxing end to your day to get you peacefully asleep, all in the span of just a few minutes and from the comfort of your own bed:
Start in a comfortable position: This may sound like a no-brainer, but finding one position you can start the relaxation process in is the first step. We recommend lying on your back, palms up and feet spread out.
Find your breath: Like it disappeared all of the sudden? No, but replace shallow, chest breathing with deep belly breaths instead. Allow your inhales and exhales to lengthen, becoming softer and requiring less effort.
Check in with your body: Turn your mind to your body and slowly scan from your toes up to your head. Notice any areas that are sore, tense or tight. Focus on releasing those areas by means of stretching or massaging.
Check in with your mind: Now that your breath and body are more relaxed, take a moment to observe your day. What are you grateful for? What would you do differently? Steer away from self-destructive thinking and accept your day as is.
Drift off: After letting go of your day, you have nowhere else to head but dreamland (hopefully for the next seven to eight hours). As you drift off to sleep, remember your breath instead of tomorrow’s to-do list. At this point the use of imagery (visualization) can also induce relaxation, whether it’s an image of space or your favorite location in nature.
Experiment, play around and see what works best for you. The human body responds to routine, so taking a few moments before bed to have a personal meditation ritual can be very beneficial. As a result, one may see lowered levels of stress and depression. In return, creativity, immunity and memory can be boosted.
Share any tips or techniques you come up with or your personal bedtime meditation ritual with us at The Daily Crisp. Sharing is caring!