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:
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