A 5-Minute Guide to Bedtime Meditation

Even if you’re careful about sticking to a regular bedtime, you may need to do more than that to get a restful night’s sleep. Otherwise, you could be lying still in your bed, but you’re still wide awake because your mind is racing.

Meditation could be the answer if concerns about your health, finances, or other issues are keeping you up.

Mindfulness practices can increase the quality and quantity of your sleep. Learn how to make bedtime meditation work for you.

Preparing for Bedtime Meditation

Create an environment and mindset conducive to contemplation. Preparing for bedtime meditation is similar to preparing for sleep in many ways.

Doing these activities will help you wind down:

1. Slow down.

If you’ve been rushing around much of the day, relax and quiet your mind. Put aside stressful subjects and tasks. Read a book or work on a soothing hobby.

2. Turn off devices.

Bright screens and action movies stimulate your brain, making it harder to fall asleep. Power down your phone and computer.

3. Block out noise.

What about noisy neighbors and car alarms? Turn on a fan or put in your ear plugs.

4. Eat light.

Heavy meals and spicy food can also make it difficult to drift off. If you need a snack, make it small and nutritious, like a handful of nuts or a glass of warm milk.

5. Draw a bath.

Soaking in a warm tub is a great way to relax. It will also raise your body temperature, which helps to prepare you for sleep.

6. Dress comfortably.

Sleep and meditation call for similar wardrobe choices. Wear loose-fitting pajamas or other soft clothing made from natural fibers.

Methods and Subjects for Bedtime Meditation

You may be used to staying alert during daytime meditation. However, it’s okay to give yourself permission to fall asleep during your nighttime sessions.

Try these ideas for easing yourself into pleasant dreams:

1. Scan your body.

Explore your body from head to toe. Check for any areas of tension that you can release by imagining that you are bathing them in warm and healing light.

2. Listen to podcasts.

Guided meditation can be especially useful for beginners. Browse online for resources like the Plum Village app or Headspace.

3. Follow your breath.

Your meditation can be as simple as focusing on your breath. Inhale through your nose. Feel the air filling and lifting your stomach and chest. Relax and release the air gently through your mouth.

4. Chant and sing.

Find a mantra to repeat silently or out loud. Invent your own wording or read some inspirational literature for ideas.

5. Learn yoga nidra.

There’s a style of yoga just for sleep. Yoga nidra literally means yogic sleep, and it describes a state between wakefulness and sleep. Take classes at a local studio or online to master the techniques.

6. Pick an object.

Placement meditation can help you to calm your thoughts by holding your attention on an idea or mental image. If your mind wanders, gently bring it back. You’ll gradually build your concentration and feel more peaceful.

7. Express gratitude.

There are many beneficial objects you can choose from for placement meditation. Thankfulness is an excellent choice for bedtime. Review your day to remember the acts of kindness you received and generate warm and happy feelings.

8. Practice your faith.

Meditation is a tool that can be used to practice any kind of religious, spiritual, or personal beliefs. Adapt your bedtime rituals to serve your own purpose and needs.

Fall asleep faster and stay asleep longer with a bedtime meditation practice.

Your nights will be more peaceful, and your days will be more restful when you use mindfulness to increase your mental and physical wellbeing.

3 Ways the Library Can Enhance Meditating - Without Going to the Library

You probably visited the library as a child to read books and look up facts for your homework. Today, you might take your own children there to check out free movies and enjoy story telling hours.

However much libraries have expanded their services over the years, some things remain the same. Libraries are still centers for increasing your learning and enriching your mind. Given that meditation often has a similar purpose, see how you can gain these benefits of libraries without actually going there.

Finding a Quiet Place

You can meditate almost anywhere as long as you can quiet your mind. While it's helpful to minimize background sounds, the important thing is how you decide to react to them.

When you accept what is going on in your head and the space around you, a noisy subway car can be as peaceful as a no-talking room at the library.

Try these techniques to help quiet your mind:

1. Set up a meditation space.

While you're making the best of any conditions you find, you can still benefit from dedicating an area in your home specifically for meditation. It could be a separate room or just a spot on the rug next to your bed.

2. Observe your breath.

Bring your focus inwards by paying attention to your breath. Follow its natural rhythm. Start breathing deeper and slower.

3. Detach from your thoughts.

Notice what is on your mind without dwelling on it. Let go of judgements. Remember that your thoughts are just thoughts, and may sometimes be unrealistic.

4. Focus on your feelings.

Connect with your emotions. Visualize yourself feeling relaxed and happy.

Appreciating What is Priceless

One of the most appealing things about libraries is the free stuff. Unless you run up overdue fines, you can enjoy classic novels, blockbuster movies, community events, and more at no charge.

How often does that happen in the rest of your life? What are some other generous gifts you receive without making any payments in return?

Consider these ways to contemplate and appreciate priceless gifts:

1. Honor your body.

Your body may be the first gift you receive. Think about what it does for you. Being fit and healthy can enable you to work in your chosen field, raise a family, and enjoy other meaningful activities.

2. Thank others.

Just like your parents gave you your body, there are many forms of generosity that have shaped your life.

about the grade school teachers who taught you how to read or a stranger on the bus who brightens your day by complimenting your watch?

3. Marvel at nature.

Some presents occur naturally. Listen to rain falling or breathe in the scent of fresh mint.

Increasing Your Knowledge

Libraries give you access to books, magazines, and other media with information on subjects ranging from vegetable gardening to computer programing.

Similarly, meditation opens your eyes so you can expand your knowledge of yourself, and apply those important lessons to your daily life.

What are some things you discover when you meditate?

1. Sort out your feelings.

It's common to try to run away from difficult or conflicting emotions. Meditation offers an opportunity to reflect on how you wound up where you are today, and gain insights into your experiences.

2. Strengthen your concentration.

Multitasking can weaken your attention span. As your concentration grows from your meditation practice, so will your self-knowledge and awareness.

3. Create new habits.

Meditation also has its practical side. End each session by committing yourself to specific actions that will help you achieve your goals.

You don't need a card to meditate, and a regular meditation practice can help keep your mind in top shape.

Devote time to thinking, learning, and growing. You'll enjoy the results!

Learn more about your health online when you read the rest of our information here about: Guided Meditation and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

New order website for Australian customers:

For all the subscribers that don't want to talk to anyone, just want to buy their products direct, I'm creating these websites that process orders for you once you register with them.


The Australia GoHerbalifeSite is the first one completed, other countries will come along soon...
Australian customers: Click this link or tap on the banner below to check it out and get registered to place your orders... and remember your 15% discount code: HLIntro15




Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!