THIS MONTH: Simple & Effective — The Bedtime Meditation
During a busy day, it’s hard to find time to focus & meditate effectively. So as soon as you get into bed, try this simple mantra-based technique. Start with five to 10 minutes, it may even help those who struggle falling to sleep!
1. Lying on your back, close your eyes and notice your breath.
2. As you inhale, focus on a soothing phrase, such as “I am safe and whole.” You can say it aloud or in your mind. When exhaling, silently repeat the phrase. The specific phrase isn’t that important; the mantra’s purpose is to give your mind something simple to focus on.
3. If your mind wanders, gently turn your attention back to your breath and back to the mantra.
4: As listed above, repeat this mahntra for 5-10 minutes. You will notice yourself becoming more relaxed & your mind will become more clearer with each repetition.