[BEDTIME MEDITATION], YOU CAN RELAX, HELP YOU SLEEP, CLEAR AWAY NEGATIVE ENERGY, AND CREATE AN ENDLESS CYCLE OF LIFE!
Do you have a bedtime routine or ritual? A good bedtime routine or ritual can help you wake up the next day full of energy, refreshed, and refreshed.
Many successful people Yoga and Meditate before going to bed !
Maybe you have heard that early morning is the best time to meditate, but can you meditate at night?
Yes, and Meditation before going to bed can help you sleep, improve insomnia, remove negative energy, relax your body and mind , gain peace, and improve sleep quality. Life has an endless cycle!
With this set of “Bedtime Meditation ” guidance, you can choose to sit or lie down to meditate, and you can go directly to sleep after meditating, allowing you to relax , calm, and fall into a sweet dream.
Benefits of meditating before bed
Relax your body and mind, gain peace, improve your sleep quality, and end your day perfectly!
If you fall asleep during the process, it’s okay. Congratulations on learning to relax.
Preparing for bedtime Meditation
Empty your brain
Before you start,
You can press the pause button first,
List the things to be done tomorrow,
Write it all down,
Leave tomorrow’s affairs to your tomorrow self,
Let your mind be completely empty,
Relax your brain,
Meditate before going to bed.
environmental space
Find a quiet space,
Dim the lights.
Meditation pose
Sitting or lying down comfortably,
Guided Meditation before bed
Be aware of breathing
Now focus on your breathing,
First, exhale all the breath,
Inhale through the nose,
Exhale through the nose.
Pay attention to your breathing,
inhale,
exhale; exhale;
inhale,
Exhale.
Observe your breathing,
Feel the speed of your breathing,
is slow,
Still urgent;
Feel the depth of your breath,
is short- sighted,
Still deep;
Feel the temperature of the breath,
It’s warm,
Still cold;
Feel the changes in your body caused by your breath,
When inhaling, air enters the nasal cavity, the chest expands, and the abdomen expands;
When exhaling, the abdomen and chest contract, and the air is exhaled through the nose.
Just focus on your breathing at this moment,
Go deeper and become aware of the details of your breath.
Try to slow down, lengthen, and deepen your breathing.
Inhale slowly ,
exhale slowly;
Take a long breath,
Exhale deeply.
Feel the life energy that breathing brings to us,
Feeling the breath brings us peace and relaxation.
If you find yourself starting to wander,
It doesn’t matter,
Gently turn your attention,
Pull back on the breath again.
continue your breathing,
inhale,
exhale; exhale;
inhale,
exhale; exhale;
Breathe in and breathe in the energy in the air;
Breathe out the stress of the day.
Feel your breathing slow and steady.
Relax your body
Next, bring your attention to your body.
First, feel the soles of your feet and toes gradually relax.
Then relax your calves and thighs,
Continue to move upward and feel your pelvis and buttocks relax.
Relax your abdomen, chest, back , and shoulders and sink.
Scalp relaxes,
Relax your forehead,
Relax your brows,
Relax the muscles around the eyes,
Eyeballs slowly sink into their sockets and relax,
Relax facial muscles,
Gums and tongue relax,
The joints, muscles and skin of the whole body are completely relaxed.
To enjoy this comfortable and relaxing feeling,
Also remember this feeling,
Let the body return to its most natural and original state,
Calm, safe, and at ease.
The body becomes more and more relaxed and lighter.
Listen to body
I invite you now,
Listen carefully to the voice of your body,
Listen to what he is saying to you.
The body is constantly busy working from morning to night.
I have silently made a lot of contributions to you,
Every part of the body does their best,
Just to achieve a better you.
Let us be grateful,
Feel your body well,
Appreciate him well,
Thank him very much!
Review day
Try to think of everything that happened today,
in recollection,
With every inhalation, send beautiful , positive feelings throughout your body;
With each exhalation, let go of all negative self-judgments.
You’ve tried your best,
Tomorrow will be a new day.
Gratitude Meditation
Try to think of the people, things, and things you are grateful for today.
Who helped you today?
Is there anything to be grateful for?
Thank them in your heart.
Finally, thank you for your hard work today!
Scene imagination
Next imagine yourself lying on a vast green prairie,
The breeze blows gently,
Feel the breeze blowing between your toes,
Let your toes, soles of feet, calves, and thighs completely relax.
Give the weight of your hips to the floor,
Feel your shoulders, elbows and fingers completely relaxed.
Relax your thumb, index finger, middle finger, ring finger, and little finger,
The whole body is completely relaxed.
When inhaling,
Feel all the energy in the universe,
Slowly enter every corner of the body,
Nourishes all cells in our body;
When exhaling,
Feel all the toxins in your body, the stress and tension in your life,
All are expelled from the body.
New me
I’m ready,
Go to sleep with a smile,
Sleep peacefully and peacefully at night,
And sleep until dawn.
Get up the next morning,
With full spirit and enthusiasm,
It’s a new me again!
Reminder after completion
getting ready to sleep,
Please lie back on the bed slowly,
And turn off your phone or switch to airplane mode,
Allow yourself to fall completely into a deep sleep state.
I wish you a good night’s sleep,
See you next time, good night!
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