Sleep plays an integral role in overall health. Despite this, however, only 35.2% of all adults worldwide report getting an average of the recommended minimum of seven hours per night.
If you find yourself part of that percentage, here are three meditations for sleep that have the capacity to enhance the quality and quantity of your rest:
#1: Evening Mindfulness Meditations
An evening mindfulness meditation orbits around focusing on the present. It’s achieved by increasing your awareness of your consciousness, breathing, and body.
Meditating in the evening or directly before bedtime can work to banish anxiety and help you physically wind down, preparing you for a more restful sleep.
To conduct an evening mindfulness meditation:
- Remove all distractions from your bedroom (yes, especially your phone!)
- Lie down in a comfortable position.
- Inhale for 10 counts. Hold your breath for 10 counts. Exhale for 10 counts. Repeat as-needed.
- Tense your body before pausing and relaxing. Also repeat this as-needed.
- Consciously relax parts of your body that are carrying tension.
Finish when you feel relaxed and ready to hit the hay.
#2: Guided Sleep Meditations
While apps like Headspace offer guided meditations specifically geared towards sleep, guided meditations can also be found on online streaming services, meditation podcasts, and even the virtual halls of your local library.
Here’s how we here at Luna London Candles love using guided sleep meditations:
- Pick the recording of your choice.
- When starting the guided meditation, lie down in bed and begin regulating your breathing.
- Focus solely on the guide’s voice. If your mind wanders, return your attention to the recording.
At the end of the recording, you should feel a sense of tranquility and drowsiness.
#3: Full-Body Evening Meditations
Especially if you struggle with stress-related body aches or clenched jaws, full-body evening meditations can work to help you relax those stubborn muscles–and facilitate a better, longer sleep.
Repeat these steps to achieve full-body meditation:
- Lie down in a comfortable position on your bed.
- Close your eyes, breathe slowly, and focus on the weight of your body on the mattress.
- One-by-one, soften your jaw, eyes, and facial muscles.
- Moving down, relax each segment of your body (shoulders, stomach, legs, feet, etc.).
- When your mind wanders, shift your focus softly back to physically relaxing your muscles.
Full-body meditations are the easiest type of meditations to fall asleep to, and require zero prep time or equipment.
#4: Candle-Oriented Evening Meditations
Set an intention and settle down for a pre-bedtime moment of peace by pairing any of the above meditations with the transportive scent of candles. We personally recommend the Meditation Collection, with each unique scent being tailored towards achieving inner tranquility.
When done regularly, meditation can, in combination with enhancing sleep, help:
- Improve your overall mood
- Mitigate stress and anxiety
- Increase focus
- Enhance cognition
- Reduce inflammation
Better sleep is just one meditation away!