Lezione 1
Establish A Mindfulness Routine
Today's focus is on establishing a routine. Through meditation, we'll visualize and cultivate a sense of routine, fostering consistency that will serve as a bedrock for our mindfulness practice.
Lezione 2
Take A Screen Break
Day 2 dives into the topic of ‘Taking a Screen Break.' Light emitted by electronic devices affects your sleep cycle. Experience a meditation centred on visualising a calming dimming of this light. By the end, you’ll be able to reduce your screen time effectively for better sleep and improved wellbeing.
Lezione 3
Build Relaxing Evening Habits
Today, we’ll explore how engaging in relaxing activities, like reading, listening to soothing music, or taking a warm bath, can help lower your heart rate, reduce stress hormones, and promote better sleep. In our guided meditation, you'll visualize yourself indulging in these activities, preparing your mind and body for a restful slumber.
Lezione 4
Yoga And Stretching Visualisation
Explore the benefits of 'Yoga and Meditation.' Yoga and meditation stimulate our parasympathetic nervous system, promoting relaxation, reducing tension, and aiding restful sleep. Our guided meditation today will involve visualising a relaxing yoga session, allowing you to experience the calming effects of these practices in preparation for a peaceful night's sleep.
Lezione 5
Evening Journaling
Day 5 focuses on 'Journaling.' Through journaling, we can process emotions, thoughts, and events of the day, reducing mental clutter and promoting better sleep. In this guided meditation, we'll visualise a calming journaling session, enabling you to experience the relaxation that this practice can bring to your evening routine.
Lezione 6
Lower The Lights
In this meditation, we explore the calming effects of dimming lights before bed, and how this subtle change can signal to our bodies to prepare for sleep. In today's guided meditation, we'll visualize a tranquil evening under soft, dim lights, experiencing the peace and focus it brings to our nightly routine.
Lezione 7
Create A Sleep Friendly Space
In this session, we explore the concept of creating a sleep-friendly space. Learn to appreciate the influence our physical environment has on our state of mind, especially when it comes to initiating sleep. We will guide you through a visualisation meditation where you'll imagine transforming your bedroom into a clean, peaceful haven for rest. Carry this sense of peace and relaxation with you, letting it influence your real-life space and routines. Create the ideal conditions for a restful night's sleep.
Lezione 8
Limiting Alcohol And Caffeine
Today we focuse on 'Limiting Alcohol and Caffeine.' We examine how these substances can disrupt our sleep and explore healthier alternatives. In our guided meditation, we visualize choosing a calming, caffeine-free beverage over our usual afternoon coffee or evening drink, setting the stage for a restful night's sleep.
Lezione 9
Light Exercise
Today our focus is 'Light Exercise.' We explore how moderate, calming activities like yoga, stretching, or a leisurely walk can aid in a better night's sleep by releasing tension and promoting relaxation. Today's meditation visualises an evening filled with light exercise, preparing us for a peaceful sleep.
Lezione 10
Healthy Dinner Mindfulness
Today we focus on 'Healthy Dinner.' We discuss the importance of a light, nutritious dinner and its positive effects on sleep quality. Today's meditation encourages you to visualise an ideal dinner experience, nourishing your body without overburdening it, leading to a peaceful night's sleep.
Lezione 11
Aromatherapy Visualisation
Today, we introduce aromatherapy into your evening routine. Learn how soothing scents like lavender and chamomile can enhance your sleep experience. Harness the power of these fragrances to activate your parasympathetic nervous system, promoting relaxation and restful sleep. Get ready to invite serenity into your night.
Lezione 12
4-7-8 Breathing
Today we Introduce the 4-7-8 breathing technique. This practice can help you transition into a state of rest, preparing you for a good night's sleep. By maintaining a specific breath count ratio, you activate your body's 'rest and digest' function, reduce anxiety, and enhance your ability to fall asleep with ease.
Lezione 13
Prepare For Tomorrow
Today, we explore the power of preparation. By preparing for tomorrow today, we reduce the mental load of morning tasks, lower stress, and improve our sleep quality. From scheduling your day to packing your essentials, each step contributes to a smoother morning routine and a more peaceful evening. Your preparation will give you a sense of control, help minimise distractions, and allow for better focus on your sleep.
Lezione 14
Evening Mindfulness
Today introduces you to mindfulness, a practice of focusing on the present moment. Through conscious breathing and a chosen calming focus, this session aims to reduce anxiety and promote relaxation, providing you with a smooth transition into sleep. Dive into this practice and start your journey towards tranquil and restorative evenings.
Lezione 15
Guided Forest Imagery
Today takes you on a journey through guided imagery. We harness the power of your imagination to transport you to a serene forest, inducing a state of relaxation and tranquility. This session aims to prepare you for a peaceful night's sleep, freeing your mind from the day's stressors. Embrace the journey and awaken the power of your mind to cultivate restful evenings.
Lezione 16
Progressive Muscle Relaxation
Today we explore the technique of Progressive Muscle Relaxation. By tensing and then releasing different muscle groups, we aim to release physical tension stored in the body, transitioning into a state of deep physical relaxation conducive to sleep. Join us as we cultivate a state of relaxation and ease, preparing the body for a peaceful night's sleep.
Lezione 17
Calming Music And Sounds
Today is all about the power of calming music or sounds. Engaging our sense of hearing, we'll use soothing music and tranquil sounds to induce relaxation and prepare our body and mind for a restful sleep. The power of sound can help us shift our attention from daily stressors to a state of inner peace and tranquility. Join us as we immerse ourselves in calming melodies and peaceful sounds, guiding our body and mind into a restful sleep.
Lezione 18
Daytime Napping
Today we delve into understanding our personal relationship with napping. Through a reflective meditation, you'll explore your habits around daytime sleep and how it influences your energy levels and nighttime sleep. This session will help you gain insights about your sleep patterns and guide you towards what works best for your unique rhythm.
Lezione 19
Sleep Consistency
Today introduces you to the concept of sleep consistency. Through visualisation, you'll experience the calm and tranquility that can come from maintaining a regular sleep schedule. This session will guide you towards understanding your own sleep rhythms and inspire a commitment to more consistent sleep habits.
Lezione 20
Exercise For Sleep Quality
Todays meditation emphasizes the importance of regular exercise for quality sleep. You'll learn about the balancing act between exercise and rest, and how to optimise your exercise routine for better sleep. This session will guide you towards finding a harmonious relationship between physical activity and restful sleep.
