5 Bedtime Sleep Meditation Practices To Stop Racing Thoughts


Do you love climbing under the blanket (especially on chilly days!) and drifting off to sleep after a long hectic day? But, what if you couldn't fall asleep even after an hour? 

It has been found that due to daily-life stress more than 75% of people in the US are not able to have a sound sleep. If your bedtime is also linked to the same, here's how to break the cycle of stress and encourage restful sleep by doing meditation for sleep. 

There are various bedtime meditation patterns that soothe your senses and help you fall asleep. Let's dive into 5 best meditation practices and reduce the occurrence of racing thoughts for better sleep.


Mindful Breathing 

For starters, this is the most simple and easy-to-employ technique to initiate a relaxing sleep. All you need to do is, gently focus the entire attention on your breath and observe each of your inhale and exhale. As your breath shifts in and out, you will feel your body is getting quiet and relaxed effortlessly. 


How to Practice:

  • Start with deep breaths while counting to 5


  • Hold your breath for a count to 5 or as you feel comfortable


  • Exhale while counting to 5


This is a great meditation practice and doesn’t need you to make changes to your natural breathing rhythm – just pay attention to the journey of each breath and get rid of a racing mind.


Listen to Meditation Music

If your mind and body are extremely tense, this could be the other best way for you to fall asleep. Listing to meditation music in bed is a great way to relax your thoughts and find peace of mind.


How to Practice:

  • Plug in your earphones


  • Find a soothing track of sleep meditation


  • Play it in a slow but audible pitch


  • Just concentrate on music whenever you feel your mind starts wandering


Best of all, you can listen to sleep meditation music anytime, without any specialized training.


Try Sleep Yoga

Regular yoga practices make you alive and well. But, if your intention is to do away with the mess of racing thoughts, nothing can be better than practicing sleep yoga. 

Also Read:- Yoga Teacher Training in Rishikesh


How to Practice:

Though you can start with simple yoga poses like Legs-up-the-wall or Child’s Pose, however if you are not much familiar with yoga, you can join a yoga teacher training course to practice various sleep yoga poses under the guidance of yoga experts.

Not only sleep yoga helps you quickly fall asleep but also improves your sleep quality. So, make your way to great and restful sleep with the practice of various sleep yoga poses.


Use Mantras

It might be worth experimenting with various mantras to naturally slow down your thoughts during bedtime. Many researchers suggest that by repeating mantras, a person can get relaxed and bring calmness to the mind.


How to Practice:

  • Use some positive mantras with simple words


  • Repeat the mantra for several times ideally 108 times


  • That’s it! 


This meditation practice is simple but effective! Rather than sacrificing your sleep, just recite some mantras and give yourself a stress-free and comfortable sleep. 


Think About Relaxing Body Scan

Racing thoughts and no sleep could end up in the worst scenarios. If you don’t want yourself to get entangled in the vicious cycle of stress, then think of doing a relaxing body scan. 


How to Practice:

  • Pay attention to different body parts, right from head to toes.


  • Observe each body part attentively


  • As you would be completing the body scan, you will notice that each part of your body is relaxed.


You can repeat the practice by thinking more deeply about each part of your body. Even before completing the scan, you would fall asleep by having ice water in the veins.


Verdict

So, give these meditation practices a try, and don’t pretend yourself off-color to others. Mind it, with the regular practice of meditation, you will not only escape your mind from racing thoughts but also wake up feeling fresh as a daisy. 

Read More:- Best Practices of Yoga For Covid 19 Prevention

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