Sleep better than ever with mindful practices.
By: Gabrielle Gardiner
There’s no question that sleep deprivation and stress are detrimental to our wellbeing. However, in a fast-paced, workaholic, achievement-obsessed world, they can seem unavoidable. How can you force yourself to wind down and recenter at the end of the day? Mindfulness is the perfect solution. Along with your yoga practice, mindfulness activities can help you live a more relaxed and healthy lifestyle.
Mindfulness Exercises to Try at Home
You don’t need to get a specific membership or purchase anything to be in a state of mindfulness. Mindfulness exercises work best if you are alone and in a comfortable place with cozy, non-restricting clothing. Below are some of the many different ways to practice mindfulness:
Writing down your thoughts is a beneficial way to let out your emotions and express the current state that you are in. If you focus on the positive, you can go to bed with a more optimistic mood, leading to better and more restful sleep. Make sure to find a quiet space with no distractions. Turn off your phone and other electronic devices, too.
After you are in an electronic-free zone, take a few minutes to inhale and exhale. Visualize specific people and things you’re grateful for, in as much detail as possible. Then, grab your pen and begin writing. After completing this writing exercise, you’re bound to be in a state of positive mindfulness to help ease your mental state.
Focus on Your Breathing
“Box breathing” is a simple but powerful breathing exercise used to promote calmness. To begin, set a timer for one to three minutes. For the duration of that time, breathe in for four seconds while keeping your hand on your chest, and the other hand on your lower stomach.
Another way to focus on breathing is by outlining and tracing the box (included in the printable below) with your finger. This allows you to keep a steady pace. The box breathing exercise allows you to physically feel the air entering and exiting your body, which is relaxing in its own right. Repeat the process as much as you like. This not only helps decrease anxiety levels, but also increases your ability to manage stress. Overall, this mindfulness technique can make you feel at peace in mind, body, and spirit.
Yoga and other stretching exercises are great ways to end a hectic weekday. By dedicating time at night to focus on your body, you’ll quiet your mind at the same time. When the tension throughout your physical body is relieved, your mental state can be put to rest, making yoga the ideal addition to your nightly routine.
By focusing on what you’re grateful for, paying attention to your breathing, and relieving physical tension, you can get a better night’s rest. When your stress levels are lowered, the quality of your sleep increases. Even if your schedule is insanely busy, you can take ten or fifteen minutes before bed to practice mindfulness. Plus, being mindful pays off. You’ll wake up the next day feeling more positive and productive. Why not try these relaxing mindfulness techniques tonight? You can download these printables here.
More About the Author:
Gabrielle Gardiner is a digital content creator who helps Tommy John develop fun and informative stories worth sharing. Her background in blog writing and digital marketing has led her to cover a variety of topics in the wellness and lifestyle space.