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How to Enjoy Meditation Before Bed
Does your life feel like a juggling act? Have you ever laid awake at night with 101 thoughts running through your head as you toss and turn struggling to fall asleep?
Learning to let go of your thoughts and enjoy a good night’s sleep is essential to your health and well-being. Lack of sleep leaves you feeling irritable, disorganized and impatient with your children, partner and work colleagues.
Have you ever said “that’s right, I’ll be in bed by 10:30pm tonight?” Yet in the allotted time you’re still buzzing around your home, doing the last bits for the day – perhaps emptying the bin, checking to make sure there’s bread and milk in the fridge, and picking up the myriad bits and bobs that are. your children, despite being told 1000 times, still remained lying on the floor or dining table?
If you work from home, or have young children, it can be even more challenging to manage that fine line between work commitments and household responsibilities.
You might even end up thinking that sleep is a luxury and stay awake to catch up on all the things you didn’t do while you’re trying to make the most of your day.
Value of Sleep
To get a good night’s sleep, it’s essential that you find a way to relax and calm your mind before you go to bed.
How Can I Get a Good Night’s Sleep?
After a demanding work day and the ever-present pressures of parenting, your body craves rest. However, your mind is overstimulated as you struggle to relax and create a quiet space in your head. Sleeping pills may be the answer for some, but there is a much more effective and healthier option – meditation.
Benefits of Meditation
Originally the domain of monks and sages, meditation offers you a safe, natural and simple way to fall asleep and get a good night’s rest.
If you are new to meditation, here is a simple guide to help you enjoy your meditation practice.
- Set a time to finish your household chores and work commitments at least 1 hour before you go to bed.
- Tell your partner and family that after this time you are “Out of Service”.
- Collect your favorite bath/shower products and indulge yourself fully in your bath or shower.
- After your shower/bath, massage a sweet smelling body lotion into your body.
- Give yourself a foot massage followed by a hand and finger massage
- Brush/pat your left arm with your right hand. Switch and repeat on the opposite arm.
- Sit comfortably on the side of your bed, or on a straight back seat. Make sure your feet rest firmly on the floor. Move your toes and relax them.
- Close your eyes and take a long steady breath in through the nose and slowly exhale through the nose. Repeat 3-5 times as this helps to clear and resolve your thoughts.
- Then, inhale slowly for a count of three and exhale slowly for a count of six. Repeat this pattern of breathing in for 3 and out for 6, 7 more times.
- Open your eyes, maintain a gentle gaze as you listen to the sound of your breath and impressions in the body.
- Lie on your stomach in bed. Fold your arms and rest your cheek on your arms. Be aware of the rise and fall of your belly as you take 3-5 deep breaths through your nose. Allow your body to sink into the mattress as you stay focused on the feeling of relaxation and ease flowing through your body.
- When you are ready, lie down in your usual sleeping position and say a quiet prayer of thanksgiving for your health and well-being.
Now you’ve seen how easy it is to calm and quiet your mind, I hope you’ll have a good night’s sleep and wake up refreshed, alert and energized…
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