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Does this sound familiar?... You're exhausted. all you need is a good night sleep, but the second your head hits the pillow...your mind has other plans.
It wanders off into a myriad of storylines, to-do lists, regrets and projections. Before you know it, your mind is in a frenzy and you just can't slow those racing thoughts.
As a result, you're sluggish the next day. 3pm rolls around and the tank is empty. Welcome to the vortex of never ending sleep-deprivation.
Millions of people struggle with unhealthy sleep patterns that effect their productivity and their health. But there is an easy and natural solution... mindfulness sleep exercises!
It wanders off into a myriad of storylines, to-do lists, regrets and projections. Before you know it, your mind is in a frenzy and you just can't slow those racing thoughts.
As a result, you're sluggish the next day. 3pm rolls around and the tank is empty. Welcome to the vortex of never ending sleep-deprivation.
Millions of people struggle with unhealthy sleep patterns that effect their productivity and their health. But there is an easy and natural solution... mindfulness sleep exercises!
My Super Simple Mindful Sleep Breathing Exercise
Step 1: Close your eyes or relax your gaze on an object in the distance.
Step 2. Focus on your breath. Don't try to force yourself, just notice your breath. Notice the air flowing through your nostrils. Is it warm or cold? Do you feel more air coming in the right or left nostril?
Step 3. Place one hand on your abdomen and the other on your lung. Feel your hand rising and falling.
Step 4. Bring your mind back. Your mind is going to wander. It happens even to people who have practised meditation for years. Accept this without judgement, then simply return your focus to your breath - the sensation of your hands and lung and abdomen rising and falling.
Step 5. Imbalanced breathing. Breath in to the count of 4. Hold it for 1 second. Then breath out to the count of 5.
If you prefer, extend it to count of 5, hold, then breath out to the count of 6. This imbalanced breathing will slow your thoughts and sink your body into rest.
Do this for 5 minutes, or until you drift away into a deep and beautiful dream.
Step 2. Focus on your breath. Don't try to force yourself, just notice your breath. Notice the air flowing through your nostrils. Is it warm or cold? Do you feel more air coming in the right or left nostril?
Step 3. Place one hand on your abdomen and the other on your lung. Feel your hand rising and falling.
Step 4. Bring your mind back. Your mind is going to wander. It happens even to people who have practised meditation for years. Accept this without judgement, then simply return your focus to your breath - the sensation of your hands and lung and abdomen rising and falling.
Step 5. Imbalanced breathing. Breath in to the count of 4. Hold it for 1 second. Then breath out to the count of 5.
If you prefer, extend it to count of 5, hold, then breath out to the count of 6. This imbalanced breathing will slow your thoughts and sink your body into rest.
Do this for 5 minutes, or until you drift away into a deep and beautiful dream.
If you want to sleep better, stress less, and show up every day as the best version of yourself, checkout my 7 Minute Mindfulness audio tracks. Simply press play and let the audios sink your mind and body into deep relaxation.
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