10 Mindful Minutes Before Bed

This is a mindful self-care practice designed to help you build healthy habits before bed. It includes a gratitude practice, stretching, a mindful skincare routine, time to floss and brush your teeth mindfully and a self-compassion practice.

Transcript

Thank yourself for doing this night time self-care practice.

Take three cleansing breaths and let go of whatever you may be carrying from the day.

Deep breath in.

Relaxing as you breathe out.

Inhale.

You can let out a sigh as you exhale.

One last big breath in.

And out.

Focus on something you are grateful for from today.

Bring a smile to your face.

And savour the feelings of appreciation for this.

Take a moment to release any tension you may be holding in your shoulders,

Neck and jaw.

You may want to make some slight movements or stretches here.

Mindfully begin your night time skincare routine.

Pay attention to the touch of your hands or the product on your skin.

Notice the feel and temperature of the water or product.

Feel free to give yourself a jaw or neck massage if you notice that you are holding tension.

And even if the population is straight that gives access to an increased amount of energy.

Now take some time to floss your teeth.

Pay attention to the feeling of flossing each tooth.

Apply a slightick pattern and let dry.

Young diaries joining the Begin to brush your teeth.

Be mindful and notice any sensations as you do this.

Be mindful and notice any sensations as you do this.

Be mindful and notice any sensations as you do this.

Place your hand on your heart and give yourself some self compassion before you go to bed.

Repeat these loving kindness phrases to yourself.

May I love and accept myself as I am.

May I feel worthy.

May I find peace and contentment in the present moment.

Get ready for bed and try not to get distracted by your phone or technology.

Maybe try turning your phone on airplane mode.

Have a peaceful and relaxing sleep.

Reviews

Nice and effective meditation while getting prepared for sleep!

Perfect to follow before bed, very peaceful thank you :)