Meditation has long been recognised for its efficacy in relieving anxiety and depression, while practising before bed can also help promote restful slumber.
Bedtime meditation may involve various exercises designed to address different parts of the body and mind, including body scanning meditation (paying attention to different parts of your body sequentially).
Candle Gazing
Candle gazing is an effective mindfulness meditation technique that involves gazing upon the flame of a candle, with the goal of becoming fully immersed in its glow and distancing yourself from external influences and any inner noise present in your mind.
Start candle gazing by creating an environment free from distractions. Dim the lights to help ease you into it. Place the candle on a flat surface away from any flammable objects before sitting comfortably either on a chair or cross legged on the floor – some people even find it easier when practicing while listening to soothing or relaxing music.
Once seated, begin by gazing softly at the ground for approximately 30 seconds and then shifting your focus to the candle stand. Slowly move your gaze from base of candle up its length until reaching flame itself.
Stare at the flame and observe its color, size, shape and movements. Your eyes may water as you gaze upon its flame; don’t allow this distraction from your goal of allowing it to become the focus of your attention and awareness.
Hold your gaze at the flame without blinking for as long as possible; this requires practice but eventually will allow you to reach a point in which your peripheral vision recedes and you only see what lies in front of you; it is an extraordinary experience which fosters serenity and inner resilience.
Body Scan Meditation
Sleep is essential to mental wellbeing, and body scan meditation is an effective way of helping ensure it. This mindfulness practice entails scanning your body for sensations that could be tension or tightness and breathing into them to release it. Body scan meditation also increases interoceptive awareness which can help people feel more connected to their bodies while decreasing stress levels.
Make yourself comfortable by focusing on your breath. This may involve lying down or sitting, depending on what feels most relaxing for you. Switch off all lights and close your eyes if this feels right for you; add pillows under your head or blankets over your torso if necessary for additional support.
Beginning by focusing on sensations at the top of your head–e.g. vibration, pressure, heat or anything else present–move down through your shoulders and neck to focus on breathing as well as any aches or tension. Be curious and nonjudgmental with what feelings arise–it is essential to acknowledge them but do not push away or force yourself to feel differently.
Don’t worry if your attention wanders during this exercise; simply bring it back to a particular part of the body until reaching your feet and scanning further down. After completing this scan, take a moment to take note of how everything feels before slowly opening your eyes again. You can repeat this multiple times daily as necessary until feeling more grounded and serene throughout your days.
Gratitude Meditation
Gratitude is the feeling of appreciation for what one already possesses rather than dwelling on what they lack, which is an effective tool for drawing in more good into your life. Meditation with gratitude should become part of your bedtime ritual to start each day off right and remain positive throughout. By starting each day off right and remaining positive through its entirety.
To do this, find a quiet space to sit or lie down with eyes closed and focus on what makes you thankful – this could include anything from loved ones, beautiful landscapes or experiences which have had a positive effect on your life. Take some time thinking about each item until the sensation of gratitude fills your body; to add another layer to this meditation practice you could even keep a gratitude journal, recording what each day makes you grateful.
Studies have demonstrated the ability of gratitude meditation to increase emotion regulation and self-motivation, potentially by modulating resting-state functional connectivity (rsFC) between amygdala and right dorsomedial prefrontal cortex regions. By cultivating contentment and being thankful for what you already possess, gratitude meditation encourages healthy behaviors such as exercising more often or engaging in hobbies that promote wellness.
If you want to amp up the effectiveness of your gratitude meditation practice, why not incorporate it as part of a bedtime ritual that incorporates other practices such as candle gazing and body scans? By doing this, you can develop an effective morning ritual that can give a great start to each day and set an optimistic path ahead.
Daily Review Meditation
Meditation comes in many different forms, and finding one that resonates with you can be challenging. Bedtime meditations may be ideal since they focus on relaxing both body and mind through techniques like diaphragmatic breathing, progressive muscle relaxation and mindfulness – proven techniques which have been shown to help people sleep more soundly. If you’re new to meditation sessions, guided mediation sessions may provide structure and guidance throughout each session.
Daily review meditations are another popular type of bedtime meditation. Similar to journaling, these can help relieve any tension that’s keeping you awake at night and can be an excellent way to prepare yourself for what lies ahead in the next day. You verbally review your day and clear away any unfinished tasks or stressors from your mind that might be keeping you up at night – providing faster sleep time! A daily review meditation may even be the key to faster awakening!
Meditation before sleep can also help speed the process along, according to research. People who feel grateful have longer and higher-quality rest. A daily gratitude meditation could take many forms; from simply counting your blessings during lying-down time or watching Bob Baker’s Love Gratitude Affirmation YouTube video as you do so.
Many have discovered that listening to the sound of rain can help them sleep at night. A bedtime rain meditation may even speed up your sleep cycle by decreasing pulse rates – one cause of insomnia. You could try free rain sound bedtime meditation from YouTube videos such as this or pay for one such as Calm’s Rainfall Bedtime Relaxation.
Bedtime Story Meditation
No matter your age or demographic, bedtime story meditation can provide immense therapeutic value. Reading soothing bedtime stories to yourself or children is proven effective in creating feelings of safety and security that lead to restful slumber, while at the same time helping reduce anxiety levels, focus abilities, self-regulation skills and overall stress reduction.
Sleep Cycle offers a vast array of podcasts related to sleep, but you’ll have to explore a bit to find its story offerings, which are hidden under “Sleep Aid.” Episodes vary in length from 23 minutes to over an hour due to two tones with slightly differing frequencies that create an audible tone effect that suppresses brain activity and allows users to drift off without needing to shut off lights or put down books.
Get Sleepy podcast offers another alternative sleep meditation option for adults; its unique mix of mindfulness elements like body and breath awareness with childlike stories about treehouses and spaceships make for an engaging listening experience, increasing empathy as well as language abilities. It has proven incredibly successful!
Another powerful approach is gratitude meditation, an effective bedtime practice which has been scientifically shown to increase sleep duration and quality. Simply lie down, breath slowly, and think of something you’re grateful for as each exhale goes out; an example YouTube video would be Bob Baker’s Love Gratitude Affirmation.
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