Meditation Before Sleep: A Simple Ten-Minute Routine

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What to understand

Meditation before sleep can be a way to lower the pace of the day, but it is not a task to perform correctly in order to sleep. Treat it as a gentle quiet period rather than a technique that must force relaxation.

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How to practice

Lower the lights, sit or lie comfortably, and attend to breath or sound for ten minutes. When the timer ends, place the phone away from the bed and move toward rest.

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Three steps to begin

1. Choose a short amount of time, such as five minutes.
2. Slow down when needed and notice what is happening.
3. Close with a bell or one intentional breath.

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A helpful reminder

If focusing on breath makes you feel more awake, listen to a soft sound or scan body sensations instead.