Meditation is an effective way to improve sleep at night. Meditation before bed for women: benefits and features

In many ways, a woman’s fate and happiness depends on her interaction with the planet Moon. If the connection with this planet is favorable, peace, prosperity, and improved relationships will come into a woman’s life. You can recharge yourself with lunar energy in the evening, before going to bed.

With the onset of twilight and at night, the Moon's power increases. Meditation before bed for women will give maximum results from performing lunar practices. Filling yourself with life-giving force will help you free yourself from stress and discover new sources of youth, beauty and sexuality.

Three years ago I met my old friend, Natasha. She got married at 18, gave birth to two children one after the other, and never managed to finish university. Natasha is a good mother, but she felt exhausted sitting at home with the kids. Her husband stopped paying attention to her, and she gave up taking care of her appearance.

At first, I didn’t recognize Natasha, I just looked at the stranger, like most of the men around us. I rarely meet beautiful, well-groomed women who exude an amazing energy of sexuality and self-confidence. She was like a magnet, attracting the admiring glances of others.

When she called out to me, I didn’t immediately understand what was going on. I couldn't believe she had changed so much. Instead of an unhappy girl burdened with worries, I saw a real queen, surrounded by fans and everyone's attention. Of course, I couldn’t help but ask her what was the matter. I immediately realized that this could not have happened without some practice and tremendous effort on her part.

Once we communicated well with Natasha, and she revealed her secret to me. She began spending an hour before bed in meditation. All meditations were aimed at filling oneself with the energy of the Moon, at establishing a beneficial connection with this planet. Without thinking twice, I began to do everything that brought such a phenomenal result.

Why evening meditation, what are its advantages?

For those who are a little familiar with astrology, it is no secret that every time of day is subject to the influence of one planet or another. Starting from 9 pm until 1 am, the power of the Moon is activated. This is the time for women's creative practices aimed at receiving her energetic support. What areas of life is the planet responsible for, to receive whose support evening meditations are aimed:

Women's health (the main cycles in the life of any girl are connected with the Moon: menstrual cycle, months of pregnancy).
Family relationships. The favorable influence of the planet brings peace and tranquility to the family, smoothes out quarrels and disagreements.
Youth and beauty. In the past, priestesses performed special rituals on the new moon to enhance their attractiveness and prolong youth.
Sexuality. Lunar energy is very attractive to the opposite sex. In men, another planet, Mars, is manifested to a greater extent. They are drawn to “lunar nymphs”, subconsciously looking not for the most beautiful, but for the girl most filled with lunar power.
Peace and balance. Hysterics, screaming, aggression show that the girl has poor contact with the Moon. She lost most of her strength and because of this she lost peace.

Features of meditation in the evening

Meditation before bed for women is a way of interacting with the lunar element that will transform her entire life. In order to enhance the effect of practice, there are several recommendations:

Before the practice, you need to take a shower (a contrast shower is possible, but not necessary).
Lubricate the area of the heart chakra (at chest level) with essential oil: jasmine, rose, lotus.
Wear white or light-colored clothing, if possible. As a last resort, choose a different color, but the clothes must be clean.
Drink half a glass of hot milk.

These tips may seem strange at first glance. But, in fact, all these are ways of establishing contact with the planet. They are taken from books on Jyotish astrology and have been tested for centuries. In addition, the best time for meditation practices is 20:00 - 21:00. It is during this period that the power of the planet Moon increases and its impact on the world around us increases. But, after 10 pm, it is better to finish all your work and go to bed (during sleep at this time the psyche is pacified and the whole body is restored).

For whom is meditation before bed particularly beneficial?

In fact, these practices are beneficial for all women and girls of any age. But there are some for whom they are simply vital. Basically, these are those who have weak Moon strength in the horoscope. What signs indicate this:

Dry skin
Menstrual disorders
Sadness, depression, constant stress
Fear of close relationships
Constant fears for the future, depressing thoughts that won’t let go
Lack of friends and warm communication with others

Meditation techniques

So, having completed the preparation, you need to sit in a secluded, quiet place and begin the practices.

Technique 1. “The Mystery of the Three Goddesses”

Find a comfortable position and sit or lie down on the floor. Close eyes. Walk with your inner gaze throughout your body. Pay attention to your feet, legs, knees. Take a look at your hips, stomach and chest. Go to the throat, face, head. Fill the organs of your body, every cell of it with peace and tranquility.
Imagine yourself on an island surrounded by a white milky ocean. This is the habitat of ancient healing goddesses. They are already waiting for you to help you.

Look around: the sky here is clear, dotted with stars. The space is filled with white light. It constantly changes color like mother-of-pearl stone. The air is clean and moist, take a few deep breaths.

The first goddess approached you. She is dressed in soft pink clothes. Her long blonde hair reaches to her feet. She hands you a cup of white liquid. Take it, drink every last drop. This is a drink made from moon milk infused with medicinal mountain herbs.

Imagine how a magical drink illuminates your body from the inside. It fills every organ with health. The skin of the face begins to glow with youth and purity. The healing power of mountain herbs is transmitted to the entire body. You can direct this power to any part of the body where there is disease. Imagine how complete healing occurs.

The second goddess is already waiting for you by the lake. Her clothes are light blue. She asks you to go into the water. Slowly, immerse yourself in the purest turquoise water surface. These are lakes of liberation from grievances and unpleasant memories. Imagine how one after another events emerge in your memory. They come to the surface of the water surface and completely dissolve. Take your time, experience all the emotions, cleanse yourself of negativity.
The third goddess is calling you. Her voice is very melodic, flowing like a song. She is invisible to your eyes. Just follow her voice. Finally, you came out into a field strewn with jasmine flowers. It stretches to the very horizon. There is incredible beauty and a magical smell everywhere. It gets into your lungs.

Fill the uterus area with jasmine flowers. Feel how it is filled with purity and freshness. The sweet scent penetrates the female organs, revealing sensuality and sexuality.

Now you have become a nymph, initiated into the mysteries of healing goddesses. Contact them when you need their help. Visit them more often to replenish your strength.

Technique 2. “Unlocking inner potential”

Take a comfortable position, sit or lie down, close your eyes. Relax every cell of your entire body. Imagine yourself on a steep cliff. You are at an incredible height, white clouds stretch below. Occasionally, you can see birds flying in the distance. Look around.
There are countless stars shining in the sky. One of them, the brightest, begins to descend. It approaches your head and is placed on the third eye area. Its amazing radiance penetrates the area between the eyebrows, illuminating the entire head. Thoughts become clearer, all sorrows and fears go away.
Another star, bright green, descends to the throat. She lies on the neck. The shoulders and bronchi of the lungs are filled with amazing green light. It fills them with optimism and health. Think about what talents will open up from healing this area: eloquence, musical voice, ability to convince others.
An orange star descends on the solar plexus near the chest. She brings optimism and unbridled fun. The pain and disappointments are behind us. The very joy of life came to your heart.
The red star penetrates the abdominal area. It dissolves with intense radiance grievances against men, women's illnesses and rejection of one's nature. Notice that the star shone again, but with white light. A ray of pure light penetrates the female organs, cooling and healing them.
Now, your being is illuminated by amazing starlight. The sorrows are behind us. Your talents and abilities are revealed under this amazing power. The soul is inspired. You're still standing on the rock. Imagine how your wings appear and you jump into the abyss. Light as a feather, you soar above the ground. Remember this state and open your wonderful eyes.

Important! During meditation techniques, strange sensations may appear. There may be tingling, slight trembling, and some may even experience tears. There is nothing wrong with this, this is how all the negativity and blocks come out. You need to experience this state and not attach much importance to it. This is how cleansing happens.

Technique 3. “You are a healer”

Find a comfortable position and close your eyes. Imagine yourself on the shore of an endless coastline. You walk slowly along the snow-white sand. It shimmers in the sun with silver and pearl color. The touch of warm sand is very pleasant.
Come to the ocean. Look around it and you will see nothing but clear blue water. She sparkles and shines. Get into the water. This is an ocean of eternal life and healing. Ask him to wash your body and soul, cleanse and fill you with the energy of purity and health.
Remember those who are very dear to you. Think about what problems, illnesses, and troubles they have. What do they need, what do they suffer from? Scoop up the magic water in your palms and give this water to them. Imagine how the natural elements help your loved ones. Their problems dissipate, the ocean cleanses these people of diseases.
Imagine your parents, children, husband as well. Help them using the healing energy of the ocean.
Think about those who simply need help. To whom could you provide the divine ocean waters? Imagine how they bring peace and relief to those in need. Imagine how grateful they are to you for your help.
Bow to the endless ocean and ask to wash you once again. Get out of the water and open your beautiful eyes.

So, today your new life began. You have taken your first step towards positive changes in all your areas. Nighttime meditation for women will fill you with healing lunar energy. She will bring fulfillment of desires, prosperity and amazing beauty into your life. Let this be just the beginning of the journey. Open your heart and look for new practices that will help you reveal your femininity. Some of them can be found on our website.

Daytime worries, problems, work and even active rest make themselves felt by the evening with fatigue, tension, and obsessive thoughts. At the same time, for proper rest it is important to completely relax, free from physical and mental tension. Meditation for sleep can help with this - complete relaxation and cleansing the mind of negativity.

Why is meditation needed?

Meditation induces a state of peace and relaxation in a person

The state that occurs during meditation has a strong effect on the human body. It is believed that at this time the subconscious is in contact with the higher entities of the Subtle World. Regular, proper meditation leads to restoration of strength and replenishment of energy reserves.

Meditation before bed allows you to not only fall asleep quickly and deeply. Such healing and restorative sleep will allow you to wake up in the morning in a good mood, to face the coming day with vigor and positivity. Meditation practice carried out directly at night (an hour or half an hour before falling asleep) causes effects such as:

stops the flow of thoughts that arise when going to bed;
helps the brain “sort out” the information received during the day, discarding everything unnecessary;
restores physiological processes in the body by normalizing breathing and blood circulation;
relieves insomnia – sleep disorders resulting from accumulated problems and stress;
fills you with love for yourself and the world around you, promoting complete inner harmony.

In addition to these effects, regular meditation at night allows you to have good dreams.

Features of meditation before bed for women

Evening meditation prepares the body for sleep

The female body is sensitive to any situation and reacts to the slightest changes in the behavior of others. By the evening, this is expressed in a cascade of obsessive thoughts, re-evaluation of what has been done and said, worries about loved ones and other actions. Naturally, such a condition does not have the best effect on night rest. Meditation before bed for women will help normalize it, put the nervous system in order, and restore energy reserves. Regular practice will bring the following results:

will relieve the psyche, eliminate worries, worries, anxiety;
will allow you to tune in to positivity and success, will give you confidence that everything will work out;
normalizes hormonal levels, restores the functioning of the endocrine glands, increases immunity;
improves appearance due to the influx of energy and cell self-renewal processes, which will increase as a result of improved blood flow and restoration of hormonal balance;
will improve your internal state, filling you with peace of mind and joy.

Meditative practices at night for children

Meditation for children before bed is an invaluable support for parents in the upbringing and physical development of the child. It will make your vacation more calm, deep and fulfilling, regardless of temperament.

This, in turn, will have a positive effect on behavior, learning, increase curiosity, strengthen the psyche and immunity.

Meditation before bed can benefit children of all ages

The abundance of information today contributes to an imbalance in the child’s nervous system. The plasticity of the brain and the speed of thought processes lead to the fact that children absorb what is necessary and what is unnecessary, without being able to keep this process under control. Meditation practice will help cope with the information flow, restoring the integrity of the nervous system. Parents will only need to choose the best bedtime meditation for their child, according to their age.

Meditation practice for relaxation

Meditation for sleep, relaxation and cleansing, which is achieved by escaping reality, reincarnation, moving to another space, will help remove muscle tightness, nervous tension, and excess emotions. It can be done in complete silence or include calm music.

Imagine yourself floating in a boat. The water around is calm, dawn is approaching. If you feel cold, then “take cover”, this will make you feel cozier and more comfortable. The boat rocks a little. You hear the quiet splash of water, birds flying in the distance, and feel the lightness and transparency of the air. Gradually the sounds fade away, and you, rocking, fall asleep.
Lie down comfortably, relax your muscles, wait until your breathing becomes even. Imagine looking at your body from above, and it turns into whatever you want - water, a cloud, etc. Associate yourself in this performance with the chosen element. For example, a cloud floats calmly across the sky, connects with other clouds, and dissolves in them. Gradually you should feel completely involved in the process and subsequent relaxation. Sleep will come unnoticed.

Meditation for cleansing

It is important to remain with a straight back during meditation

Cleansing meditation before bed will help eliminate insomnia, health problems, negativity and tension, and “clear” your thoughts. To do this, you need to completely relax in a comfortable position and close your eyes. Focus on each muscle, alternately tensing and relaxing it. This will help determine the state of complete relaxation. You can meditate when your breathing becomes smooth.

Go inside yourself. To do this, imagine a staircase leading to water (ocean or sea). Having gone down it, walk along the coastal sand, listen to the surf and birds. Imagine that there is a cave at some distance from you. Go inside it. It should be quite spacious with an outlined circle in the center.

Take off your clothes and stand in this circle. An energy flow rises from it, which penetrates you through your legs, passing through your whole body. It comes out through the top of the head, taking with it anger, resentment, tension, sadness, and bad thoughts. At this time, a golden light descends on you, filling every cell of the body. You feel lightness and peace.

After leaving the circle, immerse yourself in a bath of emerald water standing nearby. You need to lie in it until you feel filled with love and joy. After this, you need to return to yourself the same way, maintaining a feeling of cleansing and peace.

Meditation for Healing

Deep sleep meditation that focuses on healing will leave you feeling healthy, energized, and joyful. It helps restore the functional activity of all organ systems, eliminate toxins, and normalize metabolic processes.

Relaxation meditation for whole body healing

Lie comfortably on your back, relax your body, face, and focus on the breathing process. Imagine how, with each breath, energy enters your body in the form of a golden light stream. Women can represent pink. Sleep will come as the cells fill with energetic light. This simple exercise is perfect for beginners. It will launch restoration and regenerative processes in tissues during rest. In the morning you will feel much better. Regular practice will help get rid of many diseases.

ThetaHealing Meditation

Theta-healing is a healing method that is based on sessions in a special mode of brain activity. Theta is the frequency of waves of electrical activity in the brain that appear during the transition from wakefulness to sleep. The basis of the direction is meditation, which is carried out according to a certain sequence:

relaxation;
dissolving oneself in the environment;
achieving the level of “molecular fusion”;
association with the Universe;
emphasis on what is desired.

It is believed that as a result of regular exercise, positive changes occur not only in health, but also in the material, social, and creative aspects of life.

Complete relaxation will give the subconscious the mood to overcome any life situations and allow you to find the right solution to problems. To carry out this practice, it is enough to take a comfortable position.

Meditation for sleep is an effective way to restore energy and improve health. It helps to cope with tasks that are often considered impossible or require a significant amount of effort. Just 10-30 minutes of daily practice can eliminate diseases and open up new perspectives and talents. This requires only desire and self-control. With regular exercise, the effect will be noticeable in the near future.

The worries and problems of the day often prevent you from falling asleep in the evening, depriving you of a healthy night's rest and causing you to suffer from insomnia. This, in turn, leads to major health problems, the nervous system and internal organs suffer. Of course, lack of sleep also affects your appearance.

Any woman should have a good rest at night, otherwise her skin will be sluggish and the shine will disappear in her eyes. To regain your beauty, youth and attractiveness, as well as healthy nerves and stress resistance, you should meditate.

Meditation before bed will help you rest well and be filled with energy, and in the morning you will feel energetic and happy.

pros

According to researchers, any meditation has a positive effect on the body, and such practices are especially useful for women. Ladies have a more subtle nature, their psyche is exposed to much greater blows from the outside world than men, and evening meditation will help relieve stress and feel good.
Here are the advantages of this practice:

It relaxes and puts you into a state of peace, allowing the psyche to take a break from worries and obsessive thoughts;
Meditation in the evening allows you to quickly fall asleep and feel rested in the morning;
It saves you from insomnia and nightmares, setting you up for a positive wave;
This practice improves hormonal levels and eliminates health problems;
Meditation fills women with energy and makes them look better.

These are not all the advantages of meditation; after trying it on yourself, you will immediately notice how much better your life has become. Those around you will see you differently, and you yourself will feel spiritual harmony and joy of life.

But remember that the main rule of meditation is regularity; you should not expect an effect if you have practiced it only once or twice. Before you begin to meditate, make sure that you are completely relaxed and free from any thoughts.

For relaxation

Sleep may not come to you for several reasons - bad habits, low mobility, stress, and excess emotions. Meditation will help cope with all these reasons and restore normal sleep, but it requires preparation and a special attitude.

In order to relax, turn on calm music, it is better if it is the sounds of nature - the sound of the surf, the chirping of birds, the rustling of leaves. This will allow you to detach yourself from reality and move inside yourself, forgetting about worries and problems.

Lie down as comfortably as possible, turn off the lights or dim them. Breathe deeply, clear your head of everything unnecessary, concentrate on breathing and relaxing all muscles.

There are several ways to meditate on relaxation before bed.

1. One of the methods is called “BOAT”.
Open the window, cover yourself with a warm blanket, relax. Imagine that you are lying in a boat that is floating along a wide and calm river. It will dawn soon, the sky is already turning gray. You feel a little cold, but you cover yourself warmer and you feel very comfortable.

The boat rocks you like a cradle. There is fog all around you, cicadas are chirping, leaves are rustling. The air around you is light and transparent, the waves gently knock on the side, you really want to sleep. You are safe. There is nothing but you, the river and the boat. The sounds gradually fade away, you relax and fall asleep.

2. Another meditation involves mental transformation. You need to lie down and relax, tell yourself that you are calm, warm and comfortable. Tell:

“I feel good, comfortable and calm, sleep comes to me.”

Imagine that you are getting out of your body and looking at it from above, now imagine how you transform into what you want, for example, into a running stream of clear water or into a tree on the shore of a pond. If you choose water, then imagine how you are lying on the seashore and the waves are washing over you, they are becoming warmer and more relaxing.

Your body gradually becomes transparent, like water, salty, like the sea. Now you yourself become water and splash on the shore. By analogy, you can imagine yourself doing anything, the main thing is that it calms and relaxes you. After a while you will fall asleep.

Cleansing

It is important for women to feel clean; without this feeling it is impossible to enjoy life and be happy. To feel morally cleansed, do the following meditation. It will rid the body and soul of accumulated negativity and fill the consciousness with light and love.

Take a comfortable position, relax, close your eyes. Feel how the tension leaves from every muscle, from every muscle - from head to heels. Feel how easy and good it becomes for you, get rid of unnecessary thoughts. Concentrating on breathing will help with this.

As soon as you feel good and calm, enter your own inner world. Imagine a ladder and go down, stepping carefully on each step. Now imagine that you have come to a beautiful place on the seashore, and it doesn’t matter whether it is day, evening or night - it all depends on you.

Walk along the beach, breathe in the salty aroma, feel the splashes on your face, hear the sound of the surf. Imagine that you see a distant mountain with a cave and start moving towards it. When you get close, enter the cave. Imagine that there is a spacious hall there, and a circle is drawn in the middle of it.

Undress and enter the circle, into its center. Feel how a powerful wave of energy rises from the center of the earth, which penetrates your body through your legs, it rises slowly and pushes out everything evil, bad and tormenting from you. Negativity comes out of the top of your head, you feel light and good.

The energy comes out with it, and then a light stream appears from the ceiling, which penetrates the top of your head and fills you with light golden energy. You feel good, easy and want to fly.

After this, leave the circle and imagine that there is a stone bath next to you. It can have any shape, but inside it there must be emerald-colored water from which a glow emanates. This is the energy of love. Sit in the bath, soak in and relax, feel how your whole body is filled and imbued with love.

You can be there as long as you want, and then you need to get out of the cave and make your way back to the sea. Now you can open your eyes and try to maintain the feeling of cleansing for as long as possible.

Healing dream

This meditation will help you sleep well and help your body truly rest and heal while you sleep. You will be able to restore energy and relax both your body and mind. Relax completely while lying on your back in bed.

Meditation before bed doesn't just help you stay awake. They provide a good quality of night's rest. And this is more than a dream.

Since a person may seem to be sleeping, but his sleep, as they say, is unproductive - it does not provide complete rest for the soul, mind and body.

The sleep that comes after properly performed meditation guarantees such rest.

In this article you will find 7 bedtime meditation practices that any modern person can do, not just those who practice yoga or other eastern practices.

No video meditations!

Today on the Internet you can find a huge number of videos in which relaxing pictures of nature alternate with calm music on the screen.

These videos are positioned by their creators as tools for meditation, including meditation for future sleep.

But be very careful! All of them are only harmful to health, cause insomnia and, of course, have nothing to do with proper meditation at night.

This is due to the fact that before going to bed, and even more so at the time of meditation, it is strictly forbidden to use smartphones, tablets, laptops and other electronic benefits of civilization.

All these devices have extremely strong electromagnetic radiation which causes stress in humans. And, in addition, blue light emanates from the screens of these gadgets, the wavelength of which is such that it awakens the brain and blocks the production of the hormone melatonin, without which it will not be possible to fall asleep.

Therefore, if you meditate with a tablet in your hands, watching calming videos, you are not preparing for proper healthy sleep, but, on the contrary, you are blocking this sleep. In this case, we cannot talk about any meditations, awakenings of the subconscious and other psychotechnics.

Preparing for bedtime meditation

Massage of temples with essential oils

Meditating in the aromas of soothing essential oils is always easier. However, in cases where we are talking about meditation at night, lighting candles and smoking something is not entirely convenient or even useful.

The best solution is to apply a few drops of essential oil to your temples and pillowcase. The whiskey can be lightly massaged.

The best oil for evening meditation is lavender oil. But if for some reason it does not suit you, you can replace it with ylang-ylang or chamomile oil.

Stimulation of yawning

Yawning calms you down, relieves excessive tension in your head, and helps drive away hyperventilation.

Of course, the best yawning is the one that comes on its own. However, scientists have noticed that even if you force yourself to yawn, you can achieve a positive effect in terms of relaxation.

Once you have calmed down somewhat with the help of yawning, go directly to the meditation itself.

7 types of meditations for sleep

Soothing music

This is the most obvious and simplest type of meditation.

Go to bed. Turn off the lights and turn on calm, as it is sometimes called “cooling” music. On this site you can find hundreds of the right melodies for meditation.
You might also like this music.

Try to focus only on the music and not think about anything else. In any case, don’t think about problems and worries. Music meditation time is approximately half an hour.

While listening to music, you can perform many other meditation techniques.

The most correct thing is to listen to music not with headphones, but from an external, so to speak, source. But if this is not possible, you can also use a smartphone with headphones. The main thing is not to look at its screen so that it does not excite you with its blue radiation.

Guided Imagination

This method of meditation before going to bed is that a person imagines peaceful pictures. There are no strict recommendations regarding what to imagine.

Most meditators choose clouds, mountains and the ocean. However, if the calm surface of the ocean quickly turns into a storm for you, mountains into volcanoes, and clouds into thunderclouds, do not force yourself to contemplate these scenes. Choose what pleases you personally.

The main thing is to move in your imagination to a place in which you feel completely safe. The brain weakly grasps the difference between what is actually seen and what is imagined, so if you vividly imagine something, your brain and body, along with it, actually move there.

Abdominal breathing

Go to bed. You can recline on high pillows.

Place your hands on your stomach. Make sure that as you inhale and exhale, your arms move rather than remain motionless. If they do not move, this means that you are breathing incorrectly - not from your stomach, but from your chest.

Once you have ensured that you are breathing from your belly and not your chest, focus on your breathing - mainly moving your arms along with your belly. Just keep an eye on this. Try not to judge your breathing. Just keep an eye on him. And, of course, try to get all thoughts out of your head. Actually everything.

It is unlikely that you will be able to achieve this the first time. But don't despair. Exercise every evening. And also whenever possible during the day. And soon you will begin to be able to stop the heap of your thoughts and fall into a meditative healing state.

"Descent" breathing

Go to bed. Turn off the lights.
Inhale into your belly. Hold your exhalation a little, and then exhale, relaxing.
Repeat 2-3 times.
Then imagine that you are standing at the top of a hill or a ladder. With each exhalation, you take a step down a hill or one step down a staircase.
Go down 10-20 steps in this way.

Combine this type of meditation with the previous one - abdominal breathing.

Color Breath

Focus on your breathing. Imagine that the air you breathe has a certain color.

Inhale red air and exhale red. Then inhale blue and exhale blue. Continue with other colors.

You can choose any colors that your imagination gives birth to.

Speaking in a foreign language

Turn off the lights and sit in bed with your eyes closed.
Next, start pronouncing some monotonous sound, something like “la-um-la”, etc.

You can pronounce any sounds that your brain generates. The main thing is that these sounds do not make any sense to you.

Increase the variety of spoken sounds. Talk to yourself in a “foreign” language for 15 minutes.

The language may be similar to something you have heard in life, but not studied. For example, in French, if you understand what French sounds like, but don’t know a single word in this language.

But if you know French, then speaking it will not suit you, since an indispensable condition of this meditation at night is that you should not understand what you say. Only then will your consciousness turn off and the unconscious enter into the conversation.

This method of meditation may seem somewhat childish and even stupid. But that's not true. The technique of liberating the unconscious is very ancient, its roots go back to the times of the Old Testament. So its effectiveness has been tested for thousands of years.

The first time it may be difficult for you to generate words in a “foreign” language, then on the second or third night things will become more fun. And you will be able to calm your consciousness and free your subconscious. This will allow you to sleep more deeply and rest more efficiently during the night.

Conscious Meditation

This is the most complex of the proposed, but at the same time the most effective method of meditation before bed.

Go to bed, turn off the light.
Take five deep breaths. Inhale through your nose, exhale through your mouth. As you take these deep breaths, focus on how the air moves through your lungs and through your airways. Imagine how, at the moment of exhalation, your brain leaves all the feelings and worries of the day, how the tension leaves your body.
It is likely that five inhalations and exhalations will not be enough to achieve primary relaxation. Continue to breathe deeply for as long as necessary to relax. Don't push yourself and take your time. If ideas and feelings that irritate you are born in your brain, do not block their arrival. Just try to breathe out everything unpleasant and disturbing.
When you feel that you have breathed out all your worries, return to focusing your attention on your bodily sensations. Become aware of your body lying on the bed. Feel its pressure on the surface.
If you hear any extraneous sounds that irritate you (music behind the wall, your spouse snoring), do not resist these sounds. On the contrary, focus on them, allow them to enter you, as it were, and then return to fixating your attention on your body.
Now try to clearly outline in your mind how your body feels: is it heavy or light, is it restless or relaxed? In this way, analyze the sensations in all parts of your body - from the top of your head to the tips of your toes. Walk along your torso several times.
Bring your thoughts back to your breathing. Monitor it for some time, but don't try to change it. That is, if you breathe with your chest, and it feels good to you, breathe like that. Don't try to switch to belly breathing.
Stay focused on your breathing for 2 minutes. At first, this can be difficult, since thoughts will return you from the inner world to the outer world. Don't get annoyed about this. Just gently return your focus to the movement of air through your body. Gradually you will learn not to “surface” ahead of time.
Now it’s time to return your thoughts to the day and its worries. Try to remember the very beginning of the day. How did you feel when you woke up? Play your day further - event by event. Don't try to remember every little detail. Just replay the movie of your day in your memory at fast speed. The approximate viewing time is 3 minutes.
It is very likely that at some point during the “movie viewing” your brain becomes overly focused on some event. Make him move on, rather than get stuck in annoying thoughts about something specific.
Now bring your thoughts back to your body and allow it to “switch off” for the night. To do this, focus your attention on the little toe of your left foot and give it permission to “switch off.” Move gradually from toe to toe of your left foot, “turning off” them at night. Then move on to the left ankle, knee, thigh, etc. “Disable” the entire left half of the body, then the entire right.
That's all. Once you have completely switched off your body, enjoy the freedom and relaxation. And you can now allow your mind to wander independently where it pleases.

Journaling as a workout for those who struggle with mindful meditation

As mentioned above, this meditation technique is very effective, but difficult. The main problem with doing this for most people is that they constantly “emerge” from the meditative state, returning their thoughts to their worries and problems.

Many people find journaling helpful as a form of conscious meditation training.

For 15 minutes before going to bed, you need to write down all those thoughts that wander in your head and do not allow you to relax. Then spend another 15 minutes writing the solution to the issues that address these thoughts.

Thought: I need to write three more letters at work. Lord, I can't do anything!

Solution: Tomorrow, when I get to the office, I’ll compose letter A, then I’ll drink coffee and start writing letter B. In fact, I still have a lot of time - the whole working day!

Once you've written down the problem and its solution, get it out of your head. You will be surprised at how much easier this will be now.

Attention! For the technique to work, you only need to write down your thoughts by hand on a piece of paper. No electronic devices, no silent or out loud judgments. Only with a pen in a notebook by hand. Otherwise there will be zero sense.

“Meditation does not invent anything; doesn't come up with anything
it simply reveals to you what is.”
Osho

It is impossible to imagine a healthy lifestyle without sound sleep, but the modern rhythm, workload, obsessive fears or accumulated tasks and problems often become the cause of insomnia. A simple and very effective way to avoid this is meditation before bed.

Sometimes it happens that sleep is so restless and intermittent that when we wake up, we feel tired and overwhelmed. All this leads to a decrease in brain activity, performance, mood, deterioration of relationships with people and, of course, affects not only the physical condition, but also affects mental health.

Why do we need meditation?

The term came to Russian from Latin, from the verb meditari, it means “to ponder”, “to mentally contemplate”, “to develop ideas”. Meditation practices are widespread and do not require complex preparation. In other words, they are suitable for everyone and you can start at any convenient time. It is worth noting that meditation is an effective relaxation and concentration exercise that frees the mind from thoughts and worries, calms and helps put the mind in order.

Regular meditation will not only help improve your mood and performance, but will also be a good help for strengthening and health of our body.

Meditation strengthens willpower and character, improving concentration and memory, developing healthy critical thinking, the ability to look at things around you and at yourself soberly and impartially.

Beneficial Meditations

Forgiveness meditation - used primarily to forgive yourself. Also, it gets rid of accumulated grievances, which often prevent you from moving on.

Meditation to attract wealth. The key is to focus on solving the problem. To attract money, you need to visualize the image of wealth, imagine yourself as a successful person. For example, going to bed.

Evening meditation techniques

Let's look at meditation techniques for good sleep:

Music
Music is one of the simplest and most correct ways of meditation. A soft and soothing melody will help you relax and find harmony. It is necessary to perform simple breathing exercises while listening to music to stabilize the breathing rhythm.
Mental images
Let's use our imagination. To do this, sit back on the couch, in a pleasant, comfortable environment, and do a few breathing exercises. A relaxed mind, devoid of thoughts, will easily bring images from your mind to life (meditation to attract money). In order to get rid of thoughts or memories that bother you, mentally transport yourself to the place where you feel most relaxed. It could be: a house by the lake, a morning forest, a sunrise in the mountains. It is very important, when imagining yourself in this place, to do things that can calm you down.
Aromatherapy
At first glance, it seems that aromas and smells are commonplace, they surround us everywhere, but the essence of this practice lies in the correct selection of oils and scented candles, which will help you relieve stress and speed up the achievement of the desired harmony.
Concentration is the desired relaxation. The method is aimed at maximum concentration of attention on your own body. With your eyes closed, feel your body, every part, from your fingertips to the top of your head. Feel the blood flowing, hear the pulsation.
Muscle contraction
Despite its simplicity, this method of meditation is considered one of the most effective.
How to do it: starting with your legs, tense your muscles for 10-15 seconds, then relax and feel the sensations. As you rise up, squeeze and relax all your muscles. Forgiveness meditation is also possible here. What is the advantage of this method? It improves and accelerates blood circulation, helping you feel rested.
Relaxing dance 15 minutes of spontaneous dance to meditative or favorite music will help you get rid of stress and lift your spirits. Smooth movements, even in silence, will help relieve tension. Raise your arms up and release your body. Do not be afraid that the movements will not be graceful or even sharp - all this is an outlet of negative energy. Meditation for attracting money in dance involves moving around banknotes or holding them in your hands.
Mantras in meditation before bed The last technique is the most revered among Tibetan monks. It is believed that when you start practicing in reality - be it pronouncing a mantra in silence or reading to music - even reproducing a certain image, your consciousness will do this during sleep (forgiveness meditation).

Having talked about the basic methods of meditation, I would like to give some important tips to everyone who wants to start learning to relieve daily stress and improve the quality of their sleep with the help of simple exercises.

How to do meditation before bed?

Three poses are best: lotus, half-lotus or Turkish pose. The head, neck and back must be kept straight. Do not lean forward or backward.
Slowly lower your eyelids and mentally focus on the space between your eyebrows. Close your fingers (forgiveness meditation).
Your body should remain stable and motionless: do not sway, breathe deeply and slowly.
The right mindset for meditation is very important. Try to concentrate and not be distracted by extraneous stimuli.
When trying to relax, you shouldn’t spend too much energy fighting your thoughts. Just let them go, relax your muscles and nerves (forgiveness meditation).
If you are mentally tired, don't concentrate. Relax a little, enjoying the warmth and comfort of your home, pleasant aromas and sounds.

Meditation before bed is the ability to control your emotions. When choosing the necessary set of exercises, immediately avoid standing poses or sharp bends. Meditation before bed is complete relaxation and cleansing of any thoughts. It should not be carried out as a spiritual practice. It is necessary for full and healthy sleep, so it should not last longer than 20 minutes or cause discomfort and tension.

Meditation for sleep will give you the opportunity to get up every morning feeling healthy, full of strength and the desire to create.

Meditative music before bed.

For those who want to learn more about meditation, watch the film “The Path to Yourself.”

If you want to completely immerse yourself in the practice of meditation, there is a great opportunity to take a seven-day retreat at the Dipabhavan meditation center, which is located in a picturesque place on Koh Samui. I recommend it because... I was there myself)

Happy meditation to you!