3 quick med­i­ta­tions to help you sleep

How to make rest­less nights a thing of the past

Prevention (Australia) - - In This Issue -

1 SCAN YOUR BODY

“Imag­ine your­self from your head to your toes, bring­ing aware­ness to the dif­fer­ent parts of your body,” says Race. Slowly mov­ing your fo­cus from your toes up to the top of your head takes the at­ten­tion away from your busy brain. This med­i­ta­tion can be done ei­ther sit­ting or ly­ing down.

2 TIME YOUR BREATHS

Fo­cus on your breath as you in­hale for four counts and ex­hale for six counts.“By in­creas­ing ex­ha­la­tion, we trig­ger a re­lax­ation re­sponse in the body,” ex­plains Race. Ex­hal­ing a long, deep breath helps re­lease ten­sion; you’re ba­si­cally let­ting go of the stress of the day as well as your breath.

3 RE­FLECT ON YOUR DAY

Think about a good thing that hap­pened dur­ing the day.You can even set aside time to write down a list of three things to be grate­ful for and why. Tak­ing a moment to feel thank­ful can help you re­lax, ward off wor­ries, and get you in the right mind-set for sleep. Sweet dreams!

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