I
t’s increasingly evident that
a sound night’s sleep works
wonders for your mood, energy
and the long-term health of your
brain and body. And despite most
of us knowing the ‘right’ things to
do – a regular routine, keeping
the bedroom tech-free and so on –
it can still be hard to get those eight
hours every night.
Mindfulness is a wellbeing
practice that’s been on the radar for
a while, and guess what – you can
use it to improve your sleep too.
Mindfulness is all about acceptance
of, but not dwelling on, thoughtsand feelings, and instead
focusing on your breath and
being in the moment.
“In this sense, trying
to force yourself to fall
asleep – or resisting
being awake – is a
non-starter,” says
Anna Black, author
of Mindfulness
and Sleep.
“Learn to move
from a place of
resistance to one of
allowing it to be – since it’s
already here. Paradoxically, byletting go of the need to fall
asleep, you may find that your
sleep improves.”
The links between
mindfulness and better
sleep are so strong that
mindfulness-based
therapy for insomnia
(MBTI) is being
practised by mental
health therapists.
Guided meditation and
adjusting mindset are key,
so start your journey to
better sleep by following some of
Anna’s simple bedtime practices.Place your hand back at your
side and move your attention
from your torso, through your left leg
and foot. Pay attention to the toes – is
there anything to notice? Don’t look
for anything in particular, but notice
what is present – or absent!
Move the same attention to the
sole, heel, and top of your foot,
then to your entire foot.
In your mind’s eye, imagine
you’re directing breath into and
out of your left foot for a few
moments.
Move your attention to your
lower left leg and explore in
the same way.
Continue like this around
your whole body. You can do
individual elements, or divide the
body into sections.
When you’ve finished, take your
attention to your breath once
more and imagine you’re breathing
in through your feet and sweeping it
out through the top of your head for
a couple of minutes.
End by being aware of your
body as a whole, in contact
with the surface beneath you. »1
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Body scan
If your attention wanders while
doing this scan, remember to
bring it back to your body, without
making any judgment. Stay curious
about the process, as if you know
nothing about your body or how
it feels. You may notice sensations
in some areas, but not in others,
or perhaps no sensations at all.
However, if it feels emotionally
uncomfortable for you at any time,
please stop.Lie with your arms by your
sides, eyes can be open or
closed. Take a moment to notice
the different parts of your body in
contact with the bed or floor.
Take a deep breath, then
exhale loudly, letting your
body soften into the surface. Take
your attention to the breath in your
belly, placing a hand there to
connect with its rise and fall. This
is your home base. If you lose your
place during the practice, just bring
your attention back here for as long
as you wish.be informed
be nourished
simply be
be energised
be inspired
fact
A 2015 SOUTHERN
CROSS SURVEY FOUND
THAT 80 PERCENT OF
KIWIS WOULD RATHER
HAVE A FULL NIGHT’S
SLEEP THAN A BIG
NIGHT OUT.