Nighttime Meditations

How Tos

By: BonnieDossKnight 16-Jun-2011

Introduction:

Nighttime meditations are designed to project positive images into your subconscious before sleeping. Stressful days climb into bed with us at night! When we're in crisis, our stress levels increase proportionately. Try-on the following meditations to see if they fit you like a warm cozy blanket.

Relax and Let Go

The mind is the most difficult body part to relax. Suppose you could reach inside your daytime mind to retrieve negative memories of your day. What might you find?

How about - "anger", "stress", "fears" or "overwhelm"? If so, tonight before you go to bed, do a little "brain cleaning". Visualize yourself sucking all the negative thoughts into an internal vacuum cleaner bag. As you suck each negative thought in, replace it with a "sleepy" thought such as, "sweet dreams Bonnie", "nighty-night, sleep tight" and so on.

Power-Nap

Do this meditation when you get home from work. Remember the nursery school days when we all lay down on our personal mat and took a little "toes-up"? Obviously, we can't nap after lunch at work, but we can recharge our energies when we get home.

First, change from your dress-up clothes into something loose and comfy. For optimal benefits, allow 15-minutes for a power-nap (set a timer if necessary). Close your eyes, breathe deeply and let go of your stress-filled day. See if you sleep better at night after making this a routine.

Words Count

Put your attention on the following words: hopeless, bitter, angry, miserable, negative. How does speaking or hearing these words make you feel?

Now repeat the above action with these words: laugher, funny, barefoot, tickle, upbeat. How do these words make you feel?

Words count! They have a major impact on our feelings.

Think about starting a book of beautiful words. Read your list each morning. Try to include beautiful words in your daily conversations and thoughts.

Taking Chances

Do you willingly take chances or does risk-taking scare you? By doing comfortable things, we remain in our "comfort zone". When we transcend the zone by exploring new possibilities, we're living on the edge. Edges can be expanded by taking baby-step risks. Learn to conquer your fears and life will open up unlimited possibilities.

Before retiring, think about how you can reach for the stars. What dream have you put-off because you were afraid? Try talking to someone who has been there, has done that. In this manner, you can prepare yourself for risk taking in baby-steps. Taking chances will help you get a peaceful night's sleep.

You Are a Good Person

In our minds there is constant dialogue. If we call ourselves stupid for making a mistake or tell ourselves we look ugly, this is what we become in our mind. Instead of criticizing or judging ourselves, dialogue encouraging words.

You do not have to pay attention to negative self-talk. Just switch negative programming to positive and listen-in to happy, uplifting self-talk. Tell yourself repeatedly, "I am a good person". "I deserve peace and happiness".

Each night write out three positive things about yourself. When you end the day "hearing" good things about yourself, your nights will be more pleasant.

Final Thoughts

When we keep tweaking all the negative stuff that happened during the day it's no wonder we lay awake for hours. Try the nighttime meditations to sleep well and awaken refreshed.

Give this list a high five!

Comments

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gerrielynn 6/25/2011
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Though I might do my nighttime meditations a little different, these are great as well! Thanks for the interesting and helpful ideas. High 5!
pamperedpen 6/16/2011
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Good list!