How to Enjoy Meditation Before Bed

Does your life feel like a juggling act? Have you ever lain awake at night with 101 thoughts racing 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 vital to your health and wellbeing. Lack of sleep leaves you feeling irritable, ratty and impatient with your children, partner and work colleagues.

Have you ever said “right, tonight I am going to be in bed by 10.30 pm?” Yet at the allocated time you are still whizzing around your home, doing the last bits for the day-maybe emptying the trash can, checking to make sure there is bread and milk in the fridge, and gathering up the myriad of bits and bobs which your children, although been told a 1000 times, have still left laying on the floor or dining table?

If you work from home, or have young children it can be even more challenging to manage that thin line between work commitments and home responsibilities.

You could even end up thinking sleep is a luxury and stay up late catching up on all the things you haven’t done as you try to cram even more into your day.

Value of Sleep

To get a good night’s sleep, it is essential you find a way to unwind and calm your mind before you go to bed.

How Can I Get A Good Night’s Sleep?

After a demanding day at work and the ever constant pressures of parenting, your body craves rest. Yet your mind is over stimulated as you struggle to unwind and create some 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 bedtime meditation practice.

1. Set a time to finish your household chores and work commitments at least 1 hour before you go to bed.
2. Tell your partner and family that after this time you are “Out of Service.”
3. Gather up your favourite bath/shower products and indulge yourself fully in your bath or shower.
4. After your shower/bath, massage sweet smelling body lotion into your body.
5. Give yourself a foot massage followed by a hand and finger massage
6. Brush/stroke down your left arm with your right hand. Switch and repeat on the opposite arm.
7. Sit comfortably on the side of your bed, or on a straight back chair. Make sure your feet rest firmly on the floor. Wiggle your toes and relax them.
8. Close your eyes and take a long steady breath in through your nose and slowly breathe out through your nose. Repeat 3-5 times as this helps to clear and settle your thoughts.
9. Next, breathe in slowly for a count of three and slowly breathe out for a count of six. Repeat this pattern of breathing in for 3 and out for 6, 7 more times.
10. Open your eyes, keep a soft gaze as you listen to the sound of your breath and impressions in the body.
11. Lie on your stomach in bed. Fold your arms and rest your cheek on your arms. Be aware of the rising and falling of your belly as you take 3-5 deep breaths in and out 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.
12. When you are ready lay down in your usual sleep position and give a quiet prayer of thanks for your health and wellbeing.

Now you have seen how easy it is to calm and quiet your mind, I hope you have a good nights sleep and wake up refreshed, alert and energised…