Struggling to drift off at night? These relaxing, sleep-boosting bedtime meditations might help.
, which can be tricky. But the good news is that one of the best tools for doing this is totally free: meditation. Don’t switch off just yet – while there’s an image many of us have in mind of meditation as sitting cross-legged and chanting ‘om’, with your thoughts instantly cleared, the truth is that there are easier, more approachable techniques that everyone can try.
“Sit comfortably in bed, close your eyes and take a few deep breaths,” Elliott advises. “As you inhale, pay attention to the sensation of the air entering your body. As you exhale, notice the sensation of the air leaving your body. Elliott explains: “Lie down and focus on each part of your body. Begin by relaxing your body, face and jaw. Scan your body: where are you holding tension? Where can you release any tension?
“Loving-kindness meditation is a special type of Buddhist meditation that aims to cultivate unconditional kind attitudes towards oneself and others,” Elliott tells. “As you lie in bed, silently repeat phrases of loving-kindness to yourself, such as: ‘May I be healthy, may I be loving, may I be at peace.’ You can also extend these phrases to others, such as: ‘May all beings be happy, may all beings be healthy, may all beings be at peace.
“Begin by repeating the mantra in your mind or out loud, focusing your attention on the sound of the mantra and letting go of any other thoughts or distractions. You can also try using a string of beads that can be used to count the repetition of the mantra.
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