How being Mindful for even 1 Minute can help your sleep

What if you could invest just 1 minute before bed and fall asleep faster and improve the quality of your sleep? Would you be willing to try it?

You’ve probably heard of the many no-no’s before bed. Eating. Drinking. Smoking. Thinking. Exercising. Watching TV. Listening to intense music. Browsing Social Media on your phone.

So what the heck are you supposed to do?

Here are a few mindful ideas you can experiment with:

  1. Breath in, hold your breath for a few seconds, try to feel your heart beating while you hold it, then slowly exhale. Repeat 10 times.
  2. Breath in slowly for a 4 count. Hold your breath for a 7 count, again look for your heartbeat. Slowly exhale for an 8 count. Repeat 5 times.
  3. Try brushing your teeth with your left hand. It will make you more mindful of the experience.
  4. Remember your favourite moment of the day that just past. When your mind wanders to other things, gently bring it back to that moment.
  5. Visualize yourself in your favourite place in the world.
  6. Visualize yourself lying on a beach with a full moon and nothing around you but the sound of comforting waves.
  7. Think about one thing you are incredibly grateful for. When your mind wanders to other things, gently bring it back.
  8. Think of the person you love most and with each breath in, picture that person sending you their unconditional love and support. On the exhale, picture you returning that unconditional love and support and that person you love so much receiving it.
  9. Repeat the mantra “Let go” silently to yourself (especially if you’re sleeping beside someone and you intend to keep that relationship going)
  10. Shift your awareness in to your toes, then slowly do a body scan from your toes, up your legs, throughout your entire body. Take the time to sense each part of your body and notice how your breathing is slowing down. When you finish, put your awareness in your entire body at once. Again notice how your breathing has slowed down.

Sweet dreams!

PS If you have any feedback on how these techniques worked for you or have any other tips you’d like to share, please do not hesitate to let me know.

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