Stillness And Relaxation Before Bed

Use this meditation with Anjali Mudra (prayer position) or Adhi Mudra (gentle fists with the thumbs tucked inside) to relax, reset and find a moment of stillness before bed.

You play this audio before bedtime, if you wake up in the middle of the night or when you need to calm down.

Cautions: Adhi Mudra is one of the most calming gestures, perfect to support a good night’s rest. Yet, this gesture can lower blood pressure, people with low blood pressure should carefully monitor the effects.

Transcript

Place your hands in Anjali Mudra and then put them on your thighs or the sides of your body and take a couple of breaths.

You can close your eyes here if it feels natural.

Just allow yourself to come to this moment.

Allow your breath to harmonize.

Allow yourself to receive the benefits of this hand gesture.

Notice the breath just flowing through your body,

Bringing calmness,

Bringing love and support to yourself for you to have a grounding,

Relaxing sleep.

Every time your mind wanders,

Just bring it back to the present moment with your breath.

Keep noticing,

Keep breathing.

And if you need,

You can always release a hand gesture if it feels uncomfortable.

If not,

Just keep your mind steady and relaxed.

Imagine your feet,

Ground yourself,

Imagine a big tree with all the roots being all your blessings,

Being that strong core that you have.

Noticing your feet,

Your hands,

Notice the muscles in your body that are touching the ground.

Find that moment of stillness in your breath.

Now imagine that you're breathing from the bottom of your feet all the way up to your knees,

Your belly,

Your chest,

Your face.

And imagine that you're exhaling through the back of your body.

Next couple breaths,

Or until your body feels relaxed and ready for bed.

Namaste.