How to Meditate to Sleep

As meditation revolves around the cultivation of a peaceful and calm mind, it can be the perfect way to help you unwind before bedtime. We’ve created a simple, useful meditation routine for you to use just before bedtime. Follow the simple steps below to relax, clear your mind, and prepare for the most restful sleep.

1. Many forms of meditation practice begin in an upright seated position. For a seamless transition to sleep, start by lying down. Lay flat on your bed, facing upwards, with your head resting comfortably on your pillow.
2. Close your eyes. Fully extend your arms and legs outward, and keep these limbs relaxed. Be conscious of your thoughts, the rhythm of your breath, and the places your body contacts your bed.
3. Next, take a deep breath inward, bringing your shoulders towards your ears. Exhale slowly while letting your shoulders fall. Relax your muscles. Simply breathe for a moment.
4. Inhale again deeply, this time raising your eyebrows. Then, exhale and return your eyebrows to their natural position. Relax again.
5. Inhale again. Tightly shut your eyes, while simultaneously scrunching your nose. Exhale and relax.
6. Finally, draw a large breath in, clenching your fists. Hold this position for a moment, then release the tension in your fingers as you exhale.

Repeat this sequence three or four times, depending upon how tense or relaxed you feel. Once meditation is complete, try to go to sleep right away. We recommend this sequence be the last thing you do before sleeping, as reengaging with electronics or completing other tasks can disrupt your relaxed state.

We hope this simple sequence helps you relax, fall asleep more quickly, and achieve better sleep. Sweet dreams and namaste!

Love the look? Shop the Porcelain Green Linden bedding: craneandcanopy.com/produc...
Designer Throw Pillows: craneandcanopy.com/collec...