3 quick meditations to help you sleep
How to make restless nights a thing of the past
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!