If you’ve ever went to bed worrying about a problem or a long to-do list, you know those racing thoughts may rob you of a good night’s sleep.
Sleep disturbances, like having a hard time falling asleep or staying asleep, affect millions of people.
The daytime sleepiness that follows can leave you feeling lousy and boicote your productivity, and it may even harm your health.
Mindfulness meditation — a mind-calming practice that focuses on breathing and awareness of the present moment — can help.
Here’s a simple exercise for you to do when you go to bed:
❇️ Choose a calming focus.
It can be your your breath, a sound (“Om”), a short prayer, a positive word (such as “calm” or “ease”), or a phrase (“breathing in calm, breathing out tension”; “I am relaxed”). If you choose a sound, repeat it in your mind as you inhale or exhale.
❇️ Let go and relax.
Don’t worry about how you’re doing. When you notice your mind has wandered, simply take a deep breath or say to yourself “thinking, thinking” and gently return your attention to your chosen focus.
Take good care of you!