Tag: meditation

15 Minutes for Meditation Before Bed

Posted on by Allan Johnson in meditation, mindfulness

A lot of people who recognise the many benefits of mediation wish that they had enough time in their day to sit down to meditate.  For many, the demands of work and family mean that there really isn’t enough time in the day for an hour of guided meditation or even the two 20-minute blocks that I recommend.  But the time right before we fall asleep, when we’re tucked into bed and winding down from the day, can be a really powerful and convenient opportunity for meditation.  Not only will using the 10 to 20 minutes before we fall asleep help to carve out a dedicated time for meditation each day, but it can also help to improve the quality and quantity of our sleep—great news for anyone who suffers from insomnia, restless sleep, or oversleeping.

Preparation

Meditation in bed requires somewhat different preparation than other forms of meditation.  Preparation begins an hour before you get into bed as you begin gradually slowing down, relaxing, and quieting your mind.   During this hour, do your best to avoid screens of any sort as you transition your body and mind away from the digital information world that shapes much of our experience.  Even though I love my MacBook and iPad as much as the next millennial, I keep a print book on my bedside table for nighttime reading (some people recommend choosing fiction over nonfiction for bedtime reading). If reading isn’t your thing, another gentle, enjoyably hobby in the hour before you get into bed can be really useful.  Use the time to knead your sourdough before its overnight bulk rise, get back to that unfinished puzzle, or begin a new painting.  Don’t be tempted to snack late into the evening, but a relaxing tea or turmeric in warm milk can assist your body in preparing for meditation and, eventually, for sleep. 

Meditation in Bed

While we often try to avoid falling asleep during meditation, a gentle, gradual movement into sleep is exactly what we are aiming for in bed meditation.  There are several techniques that we can use once we are in bed:

  1. Body scan: This traditional mindfulness technique is often performed lying down, so is the perfect tool to use for bed meditation.  Begin by drawing your focus and attention to your feet, gentling guiding your centre of consciousness to your feet and allowing it to rest there for 2-3 minutes.  Slowly move your centre of consciousness up to your legs, then your abdomen, chest, throat, and forehead, staying with each for 2-3 minutes. Be gentle and allow your emotions to express themselves in the ways they need to you as move through all parts of the body.  When you notice that your mind has begun to drift, gentle invite it to return to the body.
  2. Guided meditation: bed meditation is the perfect opportunity to listen to guided meditations.  Headspace and Insight Timer are two of the apps that I regularly use and love, but there are also countless free guided meditations and visualizations available online. The wide variety of recordings available mean that you can hone in on any particular issues that you faced during the day and select a meditation specifically suited to your needs in that particular moment.  If, for instance, you’re particularly stressed from work, dealing with disappointment, or hoping to expand your creativity, there will be guided meditations perfectly suited to your needs.
  3. Simple mantra: one of the simplest techniques for bed meditation is a simple breath-focused mantra that will regulate your breathing, relax your mind, and lead you gently into a deep sleep.  On the in-breath silently say the mantra ‘as I breathe in, I breathe in’ and on the out-breath silently say ‘as I breath out, I breathe out.’  As your mind begins to drift, you can graciously return its attention to the mantra and breath. 
  4. Yoga nidra: something of a combination of guided visualization, mindfulness, and gentle hypnosis, yoga nidra (or ‘yogic sleep’) is another outstanding technique for bed yoga.  This is something that you will almost certainly need an online recording to guide you through, but, with advanced training, yoga nidra practitioners are able to lead themselves through this deeply relaxing and restorative practice. 
  5. Gratitude: often overlooked as a form of mindfulness meditation, expression of gratitude can be a powerful way to calm and centre our mind in the moments before we fall asleep.  To practice this transformative form of meditation, we should situate ourselves comfortably in bed and then invite our mind to gradually move backwards through our day, pausing to reflect on each small moment that we are grateful for.  How many moments during our day have led to gratitude and joy?  By the time that we get all the way backward to reflect on the moment we woke up that morning, we will likely have already fallen asleep.    

Using the 10-20 minutes before we fall asleep as a time for meditation can help you to develop your daily meditation practice, even if our work and family life means that we never have much time for ourselves.

Five Minutes to Ground Your Practice: Traditional Breathwork for Mindfulness

Posted on by Allan Johnson in meditation

In many ways, our diaphragm muscle is the key to finding stillness and connection in every moment.  This powerful thin domed sheet of skeletal muscle separates our thoracic and abdominal cavity, contracting to create a vacuum that allows air to be pushed into our lungs about 23,000 times per day. As we learn to control our breath, we learn to control our life.

While many meditators and yoga practitioners integrate the art of breathing, or pranayama, into their formal practice, these tools can be used almost anywhere and at any time to help us find the strength and grounding that we need in our daily lives. Pranayama may not come easily to everyone, but the principles are straightforward and everyone can learn to engage with these practices. Don’t worry if you find these practices difficult at the start—slow and steady wins the race and with just a few minutes of regular practice you will quickly get the hang of things.  Like anything else, pranayama requires practice.

The following four practices can be used separately or combined together into a five-minute pranayama routine to begin your daily mindfulness or yoga practice.  Used separately, they provide powerful tools that can be drawn upon in any situation.  Each of these can be practiced in traditional meditation pose, or at any point during the day.  Although these instructions offer guidance on these traditional practices, the most important thing is to always trust your own body and stop immediately if the practice becomes too intense for you.

Practice 1: Durga Pranayama (‘Full Yogic Breath’)

In our daily lives we have a tendency to breath through the chest in what is known as costal breathing or ‘rib breathing’ and when we’re agitated or worried our breath quickly retreats into our chest, creating shallow breaths.  Fortunately, we can easily move to slower, deeper breaths by consciously engaging our diaphragm.

To begin, place one hand on the stomach and one hand on your chest.  On your next in-breath, allow your stomach to expand outward as the lungs fill fully with air.  Notice the hand on your stomach naturally moving outward.  As you continue to inhale, feel the breath filling into the upper part of your lungs creating expansion and a very gentle bend in the upper back as you fill the lungs to their full capacity.

To exhale, begin by releasing the breath in your upper chest, feeling the hand placed there drawing in to your spine.  Next allow the lower abdomen to pull in, releasing the air fully and drawing the hand placed on your stomach toward your spine.  Repeat as many times as desired, allowing the rhythm of the breath to emerge naturally from the rise and fall of the abdomen and chest.

Practice 2: Kapalabhati (‘Shining Skull Breath’)

This pranayama is a powerful energiser but can be very intense, so exercise caution in your practice and rely on your own connection to your body and breath to know your limits.  Steadiness and ease are the aim of all pranayama, so stop if it becomes too much—traditionally kapalabhati should be avoided by pregnant women or those with high blood pressure. Begin by placing one hand on your abdomen and breath in with a full yogic breath, expanding the abdomen outward.  Now, with a pumping action draw your abdomen sharply inward to create a brief, forceful exhalation.  The force of the exhalation will create an involuntary inhalation.  Repeat 5 or more times.

Practice 3: Nadi Shodhana (‘Alternate Nostril Breathing’)

Breathing through the mouth offers a short and powerful way to fill the lungs with oxygen, but the natural purifying features of the nose paired with our tendency to breath more slowly through the nose means that engaging nostril breathing is a powerful way to calm and regulate the body and mind.   This powerful pranayama is traditionally performed by resting the thumb and ring finger gently on the outside of the nostrils. Begin by inhaling and then gently closing the right nostril with your finger; exhale fully through the left nostril. Leaving your finger in place, inhale through the left nostril before carefully closing that nostril and exhaling through the right.   Repeat 5 or more times, alternating between nostrils.

Practice 4: Sama Vritti Pranayama (‘Box Breathing’)

Sama vritti pranayama or ‘box breathing’ is a popular breathing technique that has been adapted into many different physical and contemplative practices.  This practice recognises the four elements of the breath: the inhalation and exhalation as well as the brief, often imperceptible pauses that come each time the breath changes direction. These four parts of the breath create the ‘box’ breathing as we count equal time:

            Inhale: 4

            Hold: 4

            Exhale: 4

            Hold: 4

There are also several variations of this traditional 4-4-4-4 count that can be used as needed throughout the day to recharge or relax:

Power Up
            Inhale: 6

            Hold: 1

            Exhale: 2

            Hold: 1
Cool Down
            Inhale: 4

            Hold: 6

            Exhale: 8

            Hold: 1

Pranayama are helpful practices to connect to the fullness of your breath and the way in which your body and breath are intertwined.  Performed together, these four pranayama techniques provide the perfect 5-minute practice to prepare your mind and body for the work ahead, whether that’s an important pitch, a creative session, or a stressful situation. As you continue to work with these pranayama techniques, begin to notice how the sensations of the breath begin to change:

  • what does the air feel like?
  • where do you feel the sensation in your body?
  • what does the breath sound like?
  • what minor variations do you notice between inhale and exhale?
  • how does your mind or state of being change?
  • are your pushing or gripping at any stage?

Life is meant to be cherished, so appreciate each and every breath as it passes naturally through your body.

Download your free 21-day course in The Path of Mindfulness. In this life-changing 21-day mindfulness journey, Dr Allan Kilner-Johnson guides you through a series of self-guided mindfulness exercises and shows you how and when to bring mindfulness into your daily life.