Tossing and turning is just the worst feeling in the world—especially if you have a hectic day lying in wait for you like a lion eyeing its prey. Sometimes, we don’t even know what’s keeping us awake as we lie in our beds and stare at the ceiling.
In essence, having trouble sleeping can have serious adverse effects on our overall health as our bodies take this time to reboot, to do repair work, and to cultivate a healthy circadian rhythm.
If our minds are not present and ready to shut down, however, the situation can turn into a nightmare. There are healthier, more effective options than potentially-addictive prescription drugs. Ever heard of mindful meditation?
Mindfulness FAQs
What is the essence of mindfulness?
The essence of mindfulness contains a few components that are all equally important. First, to be mindful, one needs to be able to be present in the ‘now’ or in the present moment.
Second, this presence needs to be a conscious choice, which will deepen the focus on the present moment.
Finally, the presence in the present moment should not be judgmental in any way. It’s just a way of experiencing each moment without critique while being in a heightened state of awareness regarding all that accompanies you in this moment.
Sounds serene, doesn’t it?
How does mindfulness calm you down?
Mindfulness is a tool you use to train your mind to function more effectively.
Therefore, it is not mindfulness in itself that is doing the calming down, but you. You have just learned how to control your mind and how to enable it to focus in times when it is usually difficult for you to do so.
In the end, you are using the principles of mindfulness to help your mind become more healthy and strong by applying discipline and focus.
Are there more than one way to practice mindfulness?
There are many ways to incorporate mindfulness and mindful thinking into our lives.
For example, positive affirmations is a mindful way to manifest positive energy in the present moment.
Another way to help yourself to focus is to do mindful breathing by taking deep breaths while focusing on how they start to lower your heart rate and calm you down.
Mindful meditation is a great way to help your mind settle down and become aware of your surroundings. This mindful awareness combined with a non-judgmental approach cultivates true understanding.
The Benefits of Unwinding Mindfully
There are so many adverse effects linked to sleep disorders and not getting enough rest.
These include mood changes, weight gain, having trouble concentrating, and total mental and physical fatigue when your body actually has to function in its ‘awake’ state.
As with all areas of life, mindfulness can help you prepare for sleep by helping you train your mind to be conscious in the moment and focus on what you need from your body.
The problem we usually have when we can’t sleep is that our minds can’t shut down or are fixated on a specific thought or feeling, leaving it incapable of shutting down.
Here’s What You Need to Do to Get a Good Night’s Rest
Challenge your body to relax mindfully by incorporating these soothing and calming meditative rituals before going to bed. Your body will thank you.
You can do these activities in any order, but starting with the first point is probably the best idea.
- Remove all distractions like screens, phones, and laptops from your reach and either switch them off or put them on sleep mode. Switching off the light can also help your brain to start producing your sleep hormone, melatonin.
- Lie on your bed in a way that is most comfortable for you.
- Remove any tension from your muscles by tensing up and then completely relaxing. Repeat several times until you can feel the sense of relief in your body.
- Focus on breathing deeply while being in the moment. Place your hands lightly on your stomach and feel all the air coming in. When you exhale, feel tension and stress escaping your body and celebrate its departure.
- The moment you feel a thought lurking at the back of your head, nip it in the bud by moving your focus completely to your breathing and how, breath by breath, you release tension each time. Sink deeper into your bed as you are overcome by comfort.
Hand yourself over to the comfortable space you’ve created for yourself and the comfort you feel in your body when you are simply still and in the moment. Smile as you fall asleep.
Final Thoughts
Don’t you just want to sink into your bed right now and take a nap?
A night-time ritual based on mindfulness can change the way you sleep, which can change your health and ultimately your life—all for the better.
