Winding Down Before Bed Ritual
Practicing visualization, breathing exercises, and gentle movement before bed significantly enhances your sleep. This class explains how each component contributes to your pre-sleep routine and their effectiveness when combined.
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Practicing visualization, breathing exercises, and gentle movement before bed significantly enhances your sleep. This class explains how each component contributes to your pre-sleep routine and their effectiveness when combined.
Transcript
Hi, I'm Amy, and in this class, we'll practice a simple routine to help you wind down before going to sleep. Let’s begin with some gentle movement in your bedroom. Find a place where you have enough space to move your arms to the sides and in front of you, and where you can bend toward your toes.
Start with a relaxed standing posture. Your feet are hip-width apart, your toes pointed forward, your arms and shoulders relaxed, and your hands resting gently by the sides of your thighs. Take a few long, slow, deep breaths.
On your next inhalation, slowly draw your hands away from your sides, up into the air, and out to the sides of you, with your palms facing down toward the earth. As you exhale, turn your palms skyward and sink into your knees. Inhale again and draw your palms upward, over your head, coming to meet one another, palm to palm, at the top of your head. On your next exhalation, draw your hands downward, sink into your knees, and turn your palms skyward once more.
Now gently extend backward. If you’d like, place your hands on the small of your back for support. Raise your chest, lift your chin, and then exhale as you curl your body forward, vertebra by vertebra. Tuck your chin to your chest, curling your shoulders, chest, and hips downward. Relax your knees as you fold toward your toes.
Extend backward one more time, saying goodnight to your body as you lengthen and contract your spine. Then, make soft fists with your hands and gently knock on your lower back, waking up your kidneys. Tap gently, breathing deeply as you do so. Bring those soft fists up to your chest, just below your collarbones, and continue tapping gently.
Now come to stillness and imagine yourself standing under a warm waterfall. Feel the water pouring over your head, shoulders, and body. The water is just the right temperature, washing away all the stresses of your day.
Next, crawl into bed and settle comfortably on your back. Place one hand on your chest and the other on your belly. Begin breathing deeply and fully, noticing the rise and fall of your hands as you inhale and exhale. Let your body settle into the surface on which you lie.
Bring to mind one kind thing someone did for you today, and one kind thing you did for someone else. End your day with these thoughts of kind actions—both for yourself and others—and express gratitude. This is a wonderful way to set the tone for the rest of your night as you ease into sleep.
Say to yourself, “I am ready to sleep.” You’re welcome to stay in this quiet, meditative space for as long as you like, while the white noise continues in the background. I look forward to seeing you in the next class. Bye for now.
Start with a relaxed standing posture. Your feet are hip-width apart, your toes pointed forward, your arms and shoulders relaxed, and your hands resting gently by the sides of your thighs. Take a few long, slow, deep breaths.
On your next inhalation, slowly draw your hands away from your sides, up into the air, and out to the sides of you, with your palms facing down toward the earth. As you exhale, turn your palms skyward and sink into your knees. Inhale again and draw your palms upward, over your head, coming to meet one another, palm to palm, at the top of your head. On your next exhalation, draw your hands downward, sink into your knees, and turn your palms skyward once more.
Now gently extend backward. If you’d like, place your hands on the small of your back for support. Raise your chest, lift your chin, and then exhale as you curl your body forward, vertebra by vertebra. Tuck your chin to your chest, curling your shoulders, chest, and hips downward. Relax your knees as you fold toward your toes.
Extend backward one more time, saying goodnight to your body as you lengthen and contract your spine. Then, make soft fists with your hands and gently knock on your lower back, waking up your kidneys. Tap gently, breathing deeply as you do so. Bring those soft fists up to your chest, just below your collarbones, and continue tapping gently.
Now come to stillness and imagine yourself standing under a warm waterfall. Feel the water pouring over your head, shoulders, and body. The water is just the right temperature, washing away all the stresses of your day.
Next, crawl into bed and settle comfortably on your back. Place one hand on your chest and the other on your belly. Begin breathing deeply and fully, noticing the rise and fall of your hands as you inhale and exhale. Let your body settle into the surface on which you lie.
Bring to mind one kind thing someone did for you today, and one kind thing you did for someone else. End your day with these thoughts of kind actions—both for yourself and others—and express gratitude. This is a wonderful way to set the tone for the rest of your night as you ease into sleep.
Say to yourself, “I am ready to sleep.” You’re welcome to stay in this quiet, meditative space for as long as you like, while the white noise continues in the background. I look forward to seeing you in the next class. Bye for now.
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