Meditation made easy: How to sleep more serenely

Meditation made easy: How to sleep more serenely

By Madonna Gaulding

 

Experts suggest that we need a minimum of eight to nine hours to be at our best physically and mentallyExperts suggest that we need a minimum of eight to nine hours to be at our best physically and mentally

Madonna Gauding, author of  The Meditation Bible, gives you a beginner’s guide to serenity.

This week, a meditation to relax you  before bedtime…

BENEFITS: Sleep deprivation is a serious health problem in our overly busy, stress-filled world.

Experts suggest that we need a minimum of eight to nine hours to be at our best physically and mentally.

Realistically, though, we tend to get more like seven hours sleep a night.

This meditation will help clear your head and induce relaxation and sleep, thereby strengthening your immune system.

TO START: Make sure your bedroom is quiet, get into bed and turn off the lights. Ensure that your curtains or shades are closed to keep out any lights from the outside world.

STEP ONE: Stretch out on your back and get comfortable. Tense up your body as much as you can and then relax. Repeat this exercise three times.

STEP TWO: Slowly and deeply breathe into your lower abdomen 20 times.

STEP THREE: Now, with each in-breath, breathe in peace, and with each  out-breath, breathe out all the cares of your day.

Release your worries and welcome pleasant dreams. Surrender to deep relaxation as you let go more and more. Feel yourself sinking into a deep, healing and rejuvenating sleep.
Read more: http://www.dailymail.co.uk/femail/article-2437668/Meditation-easy-How-sleep-serenely.html#ixzz2gWhfsBm5
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