Meditation before bed can help those struggling with insomnia relax and calm the mind so that you can drift off peacefully. These bedtime meditations use breathing exercises, mindfulness techniques, and body scan techniques to ensure better restful restful slumber.
Candle meditation may provide an effective means of relaxation by encouraging you to focus on the physical sensations created by its flame and wavy lines, helping reduce both stress and anxiety levels.
Body Scan Meditation
Body scan meditation is a type of mindful practice in which participants pay close attention to all bodily sensations from feet to head in a slow and deliberate fashion. The intention behind body scanning is to connect with our bodies by becoming more aware of any aches, pains or tension that might exist and determine ways in which to best manage any discomfort that might be present – not for eliminating tension but simply increasing awareness about what’s happening inside and how best manage discomfort within.
Include body scan meditation as part of your bedtime ritual to relax both mind and body and improve the quality of sleep at night. Furthermore, body scan meditation may help increase awareness of any discomfort during the day so that it may be released before it becomes an issue.
Body scan meditation can be especially helpful for improving sleep quality, since it promotes relaxation and supports a balanced parasympathetic nervous system. According to one 2020 study on teenagers suffering from insomnia, this form of mediation significantly reduced symptoms while leading to better overall restful slumber.
As with most meditation techniques, this one can be performed in any position; sitting or lying down are typically preferred. To maximize concentration on yourself and not distractions like noise or lights being too bright, make sure that there are no bright light sources nearby and dimmed lights so you can focus solely on yourself. Begin by getting comfortable either lying down with arms at sides or sitting in a chair; close eyes and start with scanning feet – paying close attention to all sensations in them and moving through legs, arms, back and neck muscles noting tension or relaxation in those parts.
Once you’ve finished scanning your entire body, take a deep breath and shift your attention to your chest and belly region. Breathe in any tightness, pressure or pain you are experiencing before exhaling through your nose. Do this until you reach your head focusing on each part of your body for signs and sensations present.
Candle Meditation
Candle meditation (known in yogic tradition as trataka) is an easy and effective way to increase concentration, mindfulness and self-awareness. Additionally, it’s an excellent way to relax before sleeping – perfect for doing it anywhere from your own home to at the park or other public locations.
Start by sitting comfortably on a chair or cross-legged on the floor, dimming the lights, and placing a candle at eye level so as to reduce strain on your neck. In an ideal scenario, this should be three to six feet away so your gaze naturally falls on its flame.
Start by focusing on the flame, and gradually try to clear away any thoughts or emotions that arise. When your thoughts wander off-task, gently bring them back onto the candle flame. Your eyes may water initially; this typically subsides over time as you continue your meditation practice. Eventually, you should be able to concentrate solely on it.
As you observe the flame, your breathing should slow and deepen as your thoughts fade, and awareness shifts more towards your heart center. Once fully focused on the flame, visualize breathing light into and out of yourself to release any negative energy into the universe and promote feelings of peace.
Once your mind has been sufficiently cleared, allow yourself to blink and open your eyes before repeating the process of breathing in and out through them. Your mind should start calming down and you should be ready for sleep; at this point, either continue with candle meditation or switch over to another form. As with all forms of meditation, close your eyes with gratitude and the promise that you’ll return in future sessions.
Daily Review Meditation
The daily review meditation is an incredible way to relax and gain perspective on your day. With Marianne Williamson’s best-selling mindfulness practice as your guide, this daily review can bring peace and positivity into your life.
This free app provides basic meditation training and sleep mediations. Additionally, you can track your progress as you try to make meditation part of your daily routine. Furthermore, its premium version offers additional features, including personal coaching and offline listening capabilities.
This app sends out daily text reminders to meditate before bedtime, using microrandomized trial study design, which has found that these simple messages significantly increased meditation practice over time. We suggest giving this free meditation tool a try to see if it helps establish a bedtime ritual.
Favorite Restful Place Meditation
Imagine yourself relaxing and safe, like a body of water, mountain stream, or hammock by the fire. Focusing your thoughts on an image of this tranquil environment helps settle your mind and aids a deeper sleep experience.
Guided meditations can be an excellent way to ease into sleep. Listening to Jason Stephenson’s “Sounds of Sleep,” with its relaxing piano music and soothing voice will help ease you off into dreamland. Yoga Nidra is another meditation style specifically tailored for use prior to sleep.
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