wholeliving

Bedtime Meditation

No need to be mystified by meditation, says Steven Hartman, director of professional training at Kripalu Center for Yoga and Health. To ease into a practice, try this simple mantra-based technique. Start with five to 10 minutes right before bed.

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 mantra. The specific phrase isn't that important, says Hartman; 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.

Read More

Comments

Comments (7)

  • stephmonster87 6 Apr, 2010

    Thanks for this! Heres 15 more for anyone as desperate as me to destroy anxiety http://www.fourgreensteps.com/infozone/lifestyle-health/top-25-natural-s...

  • stephmonster87 6 Apr, 2010

    Thanks for this! Heres 15 more for anyone as desperate as me to destroy anxiety http://www.fourgreensteps.com/infozone/lifestyle-health/top-25-natural-s...

  • cherylwitherell 2 Mar, 2009

    i have anxiety also and have been practicing yoga for about 6 months. It has helped me tremendously. I want to try this bedtime meditation to help me sleep better.
    It sounds easy and actually do-able.

  • gigisfifty 4 Jan, 2009

    I started doing yoga 2 months ago. I am bipolar and have a history of anxiety attacks. Yoga, deep-breathing and meditation have been my true salvation and contribute to less stress and more peace in my otherwise chaotic life. My mantra? "I am worthy of a peaceful and healthy life".

  • Luisaa 24 Sep, 2008

    I also like, After the first deep breaths, take conscious of my body and try to release any tension. I like to think in a " smooth cloud" coming up from feet, till the head , gently relaxing each part of my body it passes by. At the end i feel like floating to sleep!

  • ManicCat 21 Sep, 2008

    Deep breathing always helps my insomnia.

  • ManicCat 21 Sep, 2008

    Deep breathing always helps my insomnia.

More from Wellness

New from Whole Living Daily

Shared On Facebook