Mindful Sleep Exercises

Good quality sleep is essential to a healthy lifestyle, an active body, and a happy mind. But if you’re having sleep problems, it’s not always easy to know what you can do to help. The more you worry about it the worse it gets. If this problem relates to you, then don’t worry. Try these simple mindfulness exercises that should help you get a better night’s sleep if you use them consistently.

Mindful Breathing

Before you try to go to sleep, lie comfortably in bed and breathe deeply and fully. Feel the lungs fill with cool air. As you exhale let all the negative feelings and worries of the day flow out with the breath and disappear into the atmosphere. Then imagine breathing out to the horizon and then breathing back from there into the body. This exercise should make you calm, grounded, and ready for sleep.

Deep Breathing

When you are sitting in your favorite chair in the evening, close your eyes and follow your breath as it flows in and out. Feel the air move through the nose and mouth. Breathe down deeply and follow its rhythm. This will lower your heart rate and relax your body’s muscles, prepping you for sleep.

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#AD @bootsuk 𝐋𝐨𝐜𝐤𝐝𝐨𝐰𝐧 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 ⁣ ⁣ 4. Staying in the now ⁣ Do you regularly meditate? Nah, me neither! However, I do see all the potential benefits, my husband is great at it and I’ve seen how it helps him. I’ve definitely taken on board some top tips, especially in terms of focusing the mind and breathing techniques, that have been helpful to calm an anxious state. But…. it’s just not my bag! Like when choosing how to regularly exercise, you have to find what floats your mindful boat if you want to keep doing it! ⁣ ⁣ So what do I do to ecourage a calmer place in a mind that likes to go at 100mph and cover 800 topics in 10 minutes? Well exercise is my number one, but after that, I believe in the power of now. (One of the principals of meditation!) If you are really present in the moment you are in right now (reading this, stirring milk into coffee, stroking the dog, looking at the roses, smelling your baby’s head, unloading the dishwasher, scratching your head etc) then you can’t be worrying about what’s already happened or what may or may not happen in the future. It immediately wipes out about half a million thoughts. ⁣ ⁣ As Will Smith said ‘what’s the point of wasting your time worrying about jumping out of a plane until the moment that you’re standing on the edge of the plane?' We spend too much time needlessly worrying! Staying in the now as much as possible, and removing the constant negativity of the news programmes and certain social media, is what has helped me through lockdown in a pretty level headed and positive way and they are habits that I intend to keep going with into the future. ⁣ ⁣ There is no denying the world is still a scary and uncertain place but as I always say, ‘Change your thoughts and you’ll change your (own little) world.’⁣ ⁣ Is there anything that you particularly do to have a positive impact on your mental wellbeing? ⁣ .⁣ .⁣ .⁣ #mediation #powerofnow #lockdownlife #mindful #mindfulbreathing #positivity #positivemind #mentalhealth #katieisles #coronadiaries #katiesrambles #lifeover40 #healthymindhealthybody #littlestoriesofmylife #momentsofmine #holdingontosummer #summertime #whitedress

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