Bedtime Meditation Perhaps you have woven mindfulness practice into your day,
But as soon as you lie down in bed,
Your mind starts to race.
As you settle down for the evening,
The mind may not always read the situation accurately.
With the stimuli of daily life over,
The mind can seem louder than usual.
This meditation can be used in these moments to help settle the mind and body as you prepare for sleep.
Standing next to your bed,
Take a few deep breaths.
Center yourself in the present moment,
Bringing your awareness to the body as it is right now.
When you climb into bed,
Remain aware of what is occurring in your body.
As you lie down,
Feel the body assume a resting position.
Use your breath to bring mindfulness to the body and cultivate relaxation.
As you breathe in,
Fill your lungs with air.
When you exhale,
Feel your body soften into your mattress.
Picture yourself falling deeper into the mattress as your body relaxes with each exhale.
Start a body scan at the top of your head and slowly relax every part all the way down to your toes.
As your attention rests on each part,
Relax it and soften into the bed with every exhale.
When you reach your toes,
Return to the body as a whole and breathe deeply.
Repeat the body scan no more than two more times if you need.
