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Meditating before bed can help you unwind more easily and sleep sounder, as well as increase feelings of wellbeing.

Locate a quiet area without distractions, sit or lie down comfortably and start meditation. Some forms may use soothing voices and may incorporate visualization or relaxation techniques for extra effect; the length of these bedtime meditation sessions range from 20 to an hour.

Body Scan Meditation

Doing body scan bedtime meditations is an excellent way to relax the mind and soothe tension in your shoulders, stomach or back. This meditation practice involves paying attention to each part of the body in turn while acknowledging any sensations with compassion. A recent study confirmed this effectivity – studies also suggest mindfulness and body-scan meditation help people fall asleep faster while improving sleep quality and increasing stability of heart rate while sleeping.

Once settled in, begin by lying down if possible. Take deep, intentional breaths while focusing on their rhythm as you inhale and exhale. If your thoughts drift off-track, return your attention to breathing by visualizing how air passes in and out of your lungs; or focus instead on how the texture of your skin or mattress feels when lying down. If needed, simply close your eyes as an aid for meditation.

This bedtime meditation features soothing music and a guided voice to help relax, ease anxiety, and prepare you for restful slumber. Additionally, there’s a deep breathing exercise included to assist sleep and reduce stress – you can find this meditation and many similar ones on YouTube. Trataka or candle gazing meditation has also proven useful – this practice involves staring into a candle light to lower pulse rates, making it safe practice at bedtime – which you can find both online and on Honest Guys’ YouTube channel/website for instance.

When you’re ready, slowly come out of meditation and open your eyes. Remember to move slowly as periods of silence may cause blood pressure levels to drop. If this is your first experience with meditation or you are uncertain how best to integrate it into your daily routine, start off with guided meditation from an experienced therapist like HelpGuide (world’s largest online therapy service) – they can match you up with one in as little as 48 hours so they can assist in the process of adding it into your sleep schedule and work with you on ways to overcome anxiety/stress/worry that may prevent deep sleep.

Mantra Meditation

Mantra meditation can be an excellent way to reduce stress, improve focus, cultivate self-awareness or connect spiritually. It may even help ease anxiety before bedtime for better restful restful restful slumber.

Mantra meditation is an ancient, 3,000-year-old practice based on the idea that everything in existence vibrates at some level – including our bodies and minds. When practicing mantras, one repeats a sound or phrase repeatedly until an energetic effect such as healing or transformation takes place – such as healing awareness is manifested.

Om is one of the most iconic mantras, often considered to be its original sound and vibrating in harmony with all life on Earth. For best results, choose a mantra that speaks directly to you personally; one with messages like compassion, love, or light can have lasting benefits in your daily life. Furthermore, be sure to learn proper pronunciation as mispronunciations can have unintended results.

Om Namah Shivaya, which means, “I Bow to the Divine Within Me,” is an excellent mantra to use when exploring your inner spirituality and finding spiritual clarity. This beautiful phrase helps you connect to yourself on a profoundly personal level and connects deeply spiritually.

There are various chants associated with various aspects of our being, for instance the mantra, “Stay Calm, Stay Centered,” can help restore control to your emotions when they start getting out of hand. Another helpful mantra is “Be Like the Sky,” reminding you that no matter what comes your way, it will pass and the sun will return out again.

Focus your mantra meditation practice on positive affirmations statements such as, “I am enlightened,” or “I live in joy.” While it’s important not to take this practice too seriously, doing your research so you know exactly what you are committing yourself to is crucial – there are various guides available and it may even help if an instructor guides your efforts as well.

Movement Meditation

Movement meditation is an excellent way to calm your mind before sleep and can be practiced any time of day, be it walking, dancing, or cooking. Movement meditation entails practicing mindfulness during movements such as walking, dancing or cooking – with its goal being awareness of sensations during each movement and how they impact on your body – for instance when picking up a book to read, it is important to become aware of where bends of legs, pressure of feet on floor surface, how you move arms to hold book in hand etc. Additionally it helps synchronizing movements with breathing while being aware of muscle movement – helping fall asleep faster while improving overall quality sleep experience! Doing this before bedtime will greatly assist in falling asleep faster while providing restful REM sleep quality!

Tai Chi Meditation

Tai Chi may conjure images of Kung Fu Panda or perhaps an elderly person doing slow movements in a park in the morning. But in reality, Tai Chi is both an ancient martial art and form of meditation–often called “meditation in motion.” Combining physical exercise, breathing meditation and lifestyle changes into this practice helps individuals find health, balance, strength and peace of mind.

Tai chi’s movements are gentle and circular, to promote the circulation of life energy throughout your body. Additionally, deep breathing and visual concentration help relax both your physical body and mind. Based on Taoist principles of yin and yang–opposite forces which compliment one another such as up and down forces or inside-outside forces or female and male roles in society–tai chi exercises aim to rebalance these elements within you by creating harmony.

Maintaining good posture while practicing tai chi is critical to its practice, as this strengthens deep stabilizing muscles and creates more space for internal organs. Furthermore, maintaining correct balance can help prevent falls while keeping awareness focused on your abdomen (lower dantien) where your life force exists.

Though not intended as an alternative to meditation practices, tai chi can provide an effective means of relaxing both body and mind prior to sleep. Its slow yet graceful movements combined with breathing exercises and visual concentration have many of the same benefits of traditional meditation; such as lowering stress levels, improving emotional stability and stimulating new neural pathways in your brain (known as neuroplasticity).