Peaceful Breathing Technique to Sleep Better, Day 3: Sleep Better Tonight Meditation series
Daily Meditation Podcast
Mary Meckley
4.1 • 1.5K Ratings
🗓️ 5 November 2024
⏱️ 12 minutes
🧾️ Download transcript
Summary
"I feel very fortunate to now have the skills to slow down and look for the positive in my stress. My son Calvin and I meditate together as part of his bedtime routine." -- Lauren and 6-year old Calvin from Ohio, your fellow meditators
Are you finding it more challenging to fall asleep and stay asleep these days? If so, you are not alone. In fact, meditations to fall asleep are all the rage these days of enduring the Coronavirus pandemic. This week, you are invited to give yourself a better night's sleep. In this week's series, you're guided as you fall asleep and stay asleep using meditation techniques.
This is day 3 of a 7-day Sleep Better Tonight Meditation series, episodes 2229-2235.
THIS WEEK'S CHALLENGE: You're invited to take part in a Go to Bed Early Quest. You are encouraged to create a new nighttime ritual by going to bed earlier than you usually do.
THIS WEEK'S MEDITATION TECHNIQUES:
Day 1: Visualization to Sleep Better
Day 2: Affirmation, "I sink into peace."
Day 3: Breathing Technique
Day 4: Mudra Technique
Day 5: Chakra Technique
Day 6: Layer Meditation Techniques
Day 7: Reflection + Introspection
SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!
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All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.
Resources: Music by Christopher Lloyd Clarke and Greg Keller.
Transcript
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| 0:00.0 | This is episode 2,231 of the daily meditation podcast. I'm Mary Meckley and I welcome you to day three of our |
| 0:11.8 | series we're exploring this week. You are being guided in each episode this week with a meditation |
| 0:19.6 | technique to help you sleep better. |
| 0:23.4 | And you have a special quest this week that you are on and this is a go to bed earlier quest. |
| 0:34.4 | It's pretty easy to finish up that project or spend a few extra moments chatting with someone |
| 0:44.4 | or checking your emails or text messages one last time and before you know it you have cut |
| 0:53.3 | into your valuable precious sleep time. |
| 0:59.0 | So this week you are encouraged to go to bed early. |
| 1:04.0 | And as you go to bed early, if you could create a special sleep ritual, a way to ease yourself into sleep mode, this will be very beneficial to you. |
| 1:19.6 | There are many ways to do this. You probably already do some things to get yourself ready to feel like the day is done and it's time for rest. |
| 1:35.4 | Some things that people do are to take a bath. |
| 1:41.3 | Health News Research suggests a warm bath or a shower an hour or two before bedtime can help you to relax and fall asleep faster. |
| 1:56.4 | And this is because it will help to lower your core temperature and that's considered to be a circadium sleep signal. |
| 2:07.6 | So this could be something beneficial that you begin to do. |
| 2:12.6 | Experts recommend that a lukewarm shower 60 to 90 minutes before bed is best. Cold and hot showers |
| 2:24.2 | have their own unique benefits, but they are not ideal for sleep because a cold shower |
| 2:30.8 | is just going to stimulate your mind and body. |
| 2:35.1 | And this is the opposite of what you want before bed. |
| 2:39.0 | I'm sharing this with you from an article called Should You Shower Before Bed by Tuck.com. |
| 2:50.4 | You can also add in some essential oils. These help to soothe your mind and body. |
| 2:59.6 | And oils such as lavender or Ling Ling, that's Y-L-A-N-G, Y-L-A-N-G-L-A-N-G. |
| 3:08.3 | Ling-L-A-N. |
... |
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