Meditation at Night

Prepare your room before you meditate at night by having clean washed sheets on your bed. Also, a clean washed pillowcase. Next, have two pillows to elevate your head or a neck pillow. Additionally, a contour pillow helps to alleviate neck pain before meditating. Once you are in a comfortable position, begin breathing slowly. 

Focus on your breathing. Slowly, close your eyes. Think of a peaceful place such as a beach, garden, or a place that brings you good memories. Continue breathing slowly.  Listen to a recording of guided meditation, waterfalls, or nature sounds.

Imagine yourself in that peaceful place. Sitting or lying down on the sand. Listening to the ocean sounds or the bird's chirp. Feeling the warmth of the sun. Last, feeling the ocean water on your feet.

If that does not help you fall asleep, use a word, phrase, or a short quote. However, if bad dreams keep you awake at night, write down your dreams. Keep a notebook or journal near your bed to write down your worries, fears, and bad dreams. Wear comfortable pajamas and think about good memories that left you feeling upbeat. Seek professional help if you still cannot sleep at night. Here are more resources about guided meditation and meditating at night. 

Getting Started with Guided Meditation:

https://www.verywellmind.com/guided-sleep-meditation-getting-started-4174316

Best Guided Sleep Meditation:

https://www.nestmaven.com/sleep/aids/best-guided-sleep-meditation/

Mindfulness Meditation Helps Fight Insomnia and Improves Sleep:

https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726

* Free fonts and borders from Pizap