Sleeping meditation is a great way to relax your mind and body before bedtime, and it can help you fall asleep more easily.
Nighttime meditation benefits include increased focus and attention span, reducing anxiety and depression, regulating blood pressure, boosting mental clarity, and improving sleep quality. However, it’s important to practice nighttime meditation carefully so you don’t disrupt your sleep.
Before starting, prepare your space by turning off the lights and removing distractions. This could mean putting away your TV and electronic devices, turning off the light in your bedroom, and setting out a few comfortable pillows to use as bolsters.
Begin by focusing on your breathing. Inhale slowly for 3 counts, hold your breath for 3 counts, and exhale for 3 counts. Repeat this pattern until you’re satisfied with your breathing.
If you feel your thoughts wander, gently refocus on your breathing again.
Several studies have shown that meditating at night can increase quality of sleep and reduce stress, but it’s important to choose the right techniques so you don’t interrupt your sleep cycle or wake up in the middle of the night.
The following are a few of the most common techniques used in nighttime meditations:
Mindful body scanning (similar to Yoga Nidra)
Start at the tips of your toes, consciously relaxing each part of your body one by one. Continue to move up the body, allowing each part of your body to become completely relaxed, until you reach the top of your head.