Feel like you’re spinning out of control, stuck in a rut, or bogged down by the blahs? If so, one or more of your chakras could be out of balance. The shift in seasons, the cycle of the moon, the weather, personal and world events, and life transitions can all cause the body’s energy centers to become blocked or out of balance. Yogis believe strongly that an imbalanced energy body will negatively affect one’s mental wellbeing and physical body. The good news is you don’t have to be a Reiki master to realign the chakras—there are several quick and easy ways to get your “disks of light” whirling again.

1. Ignite a Stick of Incense

The first of the seven main chakras, the root chakra, is closely linked to our sense of smell. Earthy scents can help ground a restless, unstable body and clear out negative energy. Lower the lights, sit tall in a chair with your feet rooted firmly on the ground or sit in Sukhasana (easy pose), and burn a stick of cedar incense. The woodsy scent could be just the thing to connect your body to the earth and restore your sense of stability and groundedness. If not, consider burning a different scent—you can purchase incense for any of the 7 chakras.

2. Get Grounded with Gemstones

The properties of individual gemstones are as unique as their colors, shapes, and sizes. Gemstones can be held in the hand, worn as a pendant, used to make mala beads, or placed directly over the chakras. For example, To target the second or sacral chakra use gemstones with an orange tint like orange calcite.  If you are wanting to cultivate a strong spiritual connection at in seventh chakra use gemstones like crystal quartz and Lapis Lazuli. You can purchase a seven gemstone kit to have crystals on hand to balance any of the major chakras.

3. Light a Salt Lamp

Bring the experience of a soothing salt cave into the comfort of your home with Himalayan salt lamps. Salt lamps help purify the air, reduce the symptoms of allergies and asthma, improve blood flow, and act as a sleep aid. The glowing pink-orange-gold lamps also help balance the three lower chakras. Choose one with a golden glow to target the third chakra or solar plexus.

4. Take a Yoga Class

A skillful yoga teacher will design a class that works to gently stretch and open specific areas of the body in a natural succession. Focused classes can target areas where you feel shut down or closed off. For example, hip-opening postures like Bound Angle Pose, and Pigeon Pose to target the lower chakras. Upper back bends and shoulder opening yoga poses like Camel Pose, Wheel Pose, and Upward-Facing Dog can be good for the heart chakra. Core work and twisting poses help ease energy blocks in the solar plexus chakra.

5. Sip Some Tea

Tea time is traditionally a time to pause, slow down, and savor the moment in an otherwise busy day. You can create or choose specially blended herbs to enhance the benefits of each individual chakra. For example, the next time you curl up with a cup, brew a blend of fifth chakra tea to balance the throat chakra and you’ll not only communicate clearly, but you’ll rekindle your creativity as well.

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What Sanskrit verse has been chanted daily for nearly 4,000 years and entered into pop culture by the Battlestar Galactica series and Cher? If you answered the Gayatri mantra, familiar to yogis and fans of kirtan singer Deva Premal, you’d be right. This mantra is said to contain all the knowledge of the universe, so obviously its fullest meaning and proper invocation takes time, devotion, and practice to understand and master. If you are a fan of mantra chanting, then it is worth exploring this verse in more detail to learn its meaning, benefits and history.

What is the Gayatri Mantra?

The Gayatri Mantra is a Sanskrit mantra that has been chanted for thousands of years. It was written down during the Vedic period (1500-500 BCE) and is considered to be one of the oldest known and most powerful mantras. It is said to contain all the knowledge of the universe.

The mantra is an expression of gratitude and praise to the powers of transformation, inner growth and self realization provided by the radiant light of the divine. Meditating on this spiritual light purifies the heart chakra and opens it up to receive higher vibrations of love, wisdom and bliss.

The Gayatri mantra

The Gayatri has 24 syllables, and is listed below with phonetic pronouciantion in brackets:

Om bhuh, bhuvah, swaha (Aumm Bhoor Bhoo-va Su-va-ha)

Tat savitur varenyam (Tat Sa-vee-toor Var-ayn-yam)

Bhargo devasya dhimahi (Bar-go Day-vas-ya Dhee-ma-hee)

Dhiyo yo nah prachodayat (Dhee-yo Yo Nah Pra-cho-da-yaat)

The meaning of the Gayatri Mantra

A general translation of the mantra is:

O Divine mother, may your pure divine light illuminate all realms (physical, mental and spiritual) of our being. Please expel any darkness from our hearts and bestow upon us the true knowledge.

Translations vary, but Vyaas Houston’s is among the most accessible : “Earth, atmosphere, heavens. We meditate on the sacred light of the effulgent source. Let that inspire our thoughts.” Stuck on the word “effulgent”? Merriam-Webster’s defines it as “radiant splendor,” but in a yogic sense, it refers to the all-pervading light of the celestial realms.

A word for word translation is:

• Om: The primeval sound
• Bhur: The human body, earth, physical realm, existence
• Bhuvah: The vital energies, heaven, consciousness
• Suvah: The soul, inner space, spiritual realm, bliss
• Tat: That
• Savitur: The Sun, solar powers
• Varenyam: To choose, the best, adore
• Bhargo: Effulgence, self-luminous, divine light
• Devasya: The divine, radiant
• Dhimahi Dhiyo: the intellect
• Yo: Which
• Nah: Our, of us
• Prachodayat: Illuminate, inspire

A mantra of power, knowlege and light

Across cultures and throughout time, the sun symbolized spiritual light. The word “savitur” refers to Savitri, the Vedic sun deity . The mantra, considered the essence of all mantras, is personified as the resplendent Gayatri , the power behind the sun and the mother of the universe. As we chant her mantra , we tune into the frequencies of universal light and bring it down to the earth plane (bhuh) and ourselves.

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We typically think yoga is a physical practice that involves various poses and breathing techniques. Did you know that the mindful repetition of a word or sound is also a type of yoga? The chanting of sacred sound vibrations is known as mantra yoga, japa, or mantra meditation. This ancient practice is one of the most powerful ways to clear your mind, focus your concentration and calm your emotions. This type of yoga is a simple yet potent practice that can be easily learned and only requires a minimum of 15 minutes a day to practice.

What is a mantra?

A mantra is a word, or a series of words chanted aloud or silently to invoke spiritual qualities. The Sanskrit root word ‘manas’ translates as mind, and ‘tra’ means instrument or tool. It is commonly translated to mean “an instrument or tool for the mind” or “that which when reflected upon, brings liberation.”

Mantras are mystical formulas of sacred syllables, which were originally revealed to the Rishis (seers or sages) in the deepest states of meditation. They are one of the earliest components of yoga and are possibly the first type of meditation that was developed. The most popular mantra is Om or Aum, and it is often used as the seed mantra in longer chants. They are usually composed in the language of Sanskrit, Pali, Tibetan, and Prakrit, or sometimes in Hindi or Gujrati. They are believed to have magical powers for healing, protection, prosperity, but in mantra yoga they are used primarily for spiritual development.

What is mantra yoga?

Mantra yoga is a meditation practice that focuses on chanting sacred syllables along with conscious breathing and a meditative focus to quiet the mind, cultivate spiritual energy, and create states of enlightenment. The practice of chanting a mantra is considered one of the easiest yet powerful forms of meditation.

Mantra yoga is the ancient science of sound vibration. It is based on the belief that everything we do involves energy; our thoughts, words, actions and emotions are all part of a larger energetic field called prana, or life force. As we think or do something, we send out a wave of energy into the world. When we repeat a mantra over and over again, we focus that energy inward, allowing us to tap into our deeper selves and gain greater mastery over our minds.

In mantra yoga, the practitioner chants a particular mantra repeatedly to create a meditative state. Chanting these sacred sounds helps focus the mind on the meaning and vibration of the words. As a practitioner’s awareness revolves around the repetition of the sacred sound, its pronunciation and its meaning, a psychic energy is cultivated, which can be used for spiritual purposes and to connect with the divine.

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Kundalini yoga was coined, created and popularized in 1968 by Yogi Bhajan. He described the intent of his teaching to be a “healthy, happy, holy” (3HO) way of life. He taught his American students how to awaken their inner spiritual energy through mantra chanting, breath work, and yoga poses. This practice and lifestyle quickly caught on with many Westerners who were searching for a new approach to spirituality, health, and wellness. While Kundalini yoga flourished during the lifetime of Yogi Bhajan, new accounts have surfaced after his death that reveal a dark and disturbing past.

What is kundalini?

The Sanskrit term kundalini means “coiled serpent” and refers to the divine energy that lies dormant inside the human body. This vibrant energy is contained below the root chakra, located between the anus and genitals. It usually remains dormant and still, but there are specific Tantra Yoga and Hatha Yoga techniques that can be used to activate this energy. Once activated, it then rises from and travels upward. It moves through the susumna, the central energy channel in the center of the spine, through the seven chakras, until it reaches the crown chakra, where it becomes united with the divine consciousness.

Activating kundalini creates an ultimate state of bliss. Yet without adequate preparation, releasing this coiled-up serpent energy can lead to disaster. The release of such a powerful source of pranic energy into the body’s delicate systems can cause pain and, in rare cases, lead to mental instability. Before kundalini is activated and released upwards, the body and mind must be prepared through hatha yoga exercises, completed in a specific order.

During an activation, one can experience adverse effects as kundalini moves through the body and the nervous system adjusts to this dramatic increase of psychic energy. Therefore, it is not advised to activate kundalini without the guidance of a qualified teacher and support of a spiritual community.

What is kundalini yoga?

The Kundalini Yoga practice created by Yogi Bhajan combines breathing exercises, yoga postures, repetitive movement, meditation, mantra chanting and other Hatha Yoga and Sikh techniques to awaken the body’s kundalini energy.

In the Hatha Yoga tradition, Kundalini is slowly awakened by the practice of asanas (postures), pranayama (breathing techniques), meditation, and bandhas (energy locks). These practices prepare us to safely experience the power of kundalini. They also help us to understand the subtle nature of the chakras (energy centers) within the body. They should be practiced slowly and gradually over time to build up a yogi’s inner strength and awareness to manage and contain these high levels of life force energy.

How is kundalini different from other types of yoga?

Kundalini yoga classes include many of the same postures as other forms of yoga, but these are mostly the seated poses which focus on spinal exercises and repetitive movements. It also focuses more on the esoteric and energizing aspects than other types of yoga. Meditation, mantra, pranayama and visualization are emphasized over alignment and the other physical aspects of Hatha Yoga.

You will see dedicated practitioners wearing white clothes in a kundalini class and using sheepskins instead or on top of yoga mats. They believe wearing white will expand their aura and project positive energy out into the world. Kundalini yogis may also wear turbans or other head coverings as a way to focus their energy at the third eye or 6th chakra center. These are not required, but are used to symbolize the devotion to the practice and to strengthen the community.

History of kundalini yoga

Yogi Bhajan promoted his teachings as a secret tradition from an ancient lineage that he had publicly revealed for the first time. It is now understood that he made up this style of yoga from a fusion of two different traditions. The asanas and breathing exercises were derived from his studies with an Indian hatha yoga teacher named Swami Dhirendra Brahmachari. The chanting and devotional practices have their origins in the teachings of the Sikh saint Maharaj Virsa Singh.

Even though this was not the “ancient yoga practice” he promoted it to be, Yogi Bhajan’s teachings were a huge hit in Los Angeles in the early 70s. His teaching organization quickly grew across the US and worldwide, and expanded to over 300 centers in 35 countries. This expansion included the creation of multiple successful businesses and non-profit organizations that were estimated to be worth billions of dollars at the time of his death. He died of complications of heart failure at his home in New Mexico, on October 6, 2004, at the age of 75.

Accusations of abuse

While Yogi Bhajan became a revered teacher and had helped improve the lives of many of his followers, there have been many accusations of sexual, verbal, emotional and physical abuse made after his death. There have been other reports of drug smuggling, money laundering, and fraud.

To its credit, the parent company, SSSC, commissioned Olive Branch, to perform an independent investigation into the claims of abuse, and they collected and assessed accounts from nearly 300 witnesses. Olive Branch’s report, released to the public in August 2020, concluded that these accusations of abuse “more likely than not occurred.” Upon news of the report, some teachers and trainers have distanced themselves from the community or have stopped practicing teachings of Yogi Bhajan.

The SSSC created an independent healing and reparations program to acknowledge the harm and help heal the community. This voluntary program provides emotional resources and financial support to helping “individuals who experienced harm in our schools and youth programs, regardless of whether the harm was perpetrated by a staff member or a peer, and those who report sexual abuse by any leader or other person under institutional control in the community. ”

The dangers of kundalini yoga

Many people believe that awakening the kundalini energy within the body can be dangerous, and that it can cause you to become mentally unstable. Activating this serpent power energy can be achieved safely with the proper technique, teacher and intention.

Activating and stirring up this flow of energy without a clear purpose or intention can feel disruptive and lead to negative results. Quickly and forcefully stoking the serpent energy in a yoga class can create very strong and uncomfortable reactions. If you begin to feel unbalanced, lightheaded, or emotionally disrupted by this practice, slow down or stop, take some time to breathe deeply, and notice what you’re feeling. Taking time during and after the practice will be important to integrate any new energies that arise.

You should always consult with an experienced teacher before beginning any type of yoga, especially kundalini yoga. If you are concerned about its potential effects on your mental well-being, talk to your doctor, counselor, or therapist first.

The benefits of kundalini yoga

Kundalini yoga has many physical and mental benefits if practiced correctly. The intensity of this practice builds resilience, grit, and inner strength. Like other styles of yoga, it can increase your flexibility, strength, endurance, balance and coordination.. It reduces stress and anxiety and improves balance and coordination. The practice of Kundalini yoga can help release old patterns and habits and deepen your spiritual practice.

What to expect in a kundalini yoga class

A typical Kundalini yoga class is comprised of three parts: an opening chant (known as “tuning in”) followed by a brief warm-up for your spine, a kriya (which is a sequence of postures paired with breathing techniques), and a closing meditation or song.

A typical Kundalini yoga practice begins with a short chanting session known as tuning in. After the sequence of postures, there is a closing meditation or song, where we focus on stillness and silence.

Many of the common poses are used as kryias. A Kriya combines yoga postures with pranayama, Mudra and bandhas to move energy through the body. Most of the common kundalini poses are seated positions that focus on the spine. Cobra, Bow and Camel poses are all backbends that open the heart and chest. Spinal flexing in a seated cat cow pose and upper body movements in other seated positions are very common.

Several pranayama practices are used, but the most popular breathing techniques in a kundalini class is breath of fire. This focuses on expelling the breath as quickly as possible while still maintaining control over the inhalation through the nose. This can be a bit challenging for beginners, but the breath of fire has many great benefits to add to a yoga practice.

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What is commonly called yoga in the West is technically Hatha Yoga. Hatha Yoga (ha=”sun” tha=”moon”) attains the union of mind-body-spirit through a practice of asanas (yoga postures), pranayama (yoga breathing), mudra (body gestures), bandha (energy locks or seals) and shatkarma (internal cleansing). These body-centered practices are used to strengthen and purify the physical body, and cultivate prana (life-force energy) and activate kundalini (dormant spiritual energy). Modern Hatha Yoga does not emphasize most of these esoteric methods and instead focuses primarily on the physical yoga practices.

What is Hatha Yoga?

The Sanskrit word “hatha” can be translated in English two different ways: as “willful” or “forceful,” as the active path of yoga—or as “sun” (ha) and “moon” (tha), as the yoga of balance. Taken together, hatha yoga can be described as a set of willful and active practices that aim to achieve harmony and balance in the mind, body, and spirit. This approach to yoga is often called “the forceful path” and includes the practice of physical postures and breathing techniques.

Hatha yoga is the generic type of yoga classes taught in the West. Most of the popular types of yoga taught in yoga studios are derived from this style. It is often used to describe a more gentle or beginner friendly style.

History of Hatha Yoga

In the history of yoga, hatha yoga is a fairly recent technique that was developed from theories and techniques of Tantra Yoga. The tantrics embraced the physical body as the means to achieve enlightenment and developed the physical-spiritual connections and body-centered practices that lead to Hatha Yoga. But Hatha Yoga is uniquely focused on transforming the physical body through purification and the cultivation of the subtle energies of the body. The ultimate goal of this

type of yoga is to direct the vital energy into the central channel and draw it up towards the crown chakra. Most modern classes do not teach the esoteric exercises of breath retention, bandhas and mudras that would channel and raise one’s energy levels high enough to attain enlightenment. And all of the techniques of this form of yoga are seen as preliminary steps to achieving the deeper states of meditation and enlightenment found in the path of raja yoga.

The oldest and most widely used ancient text on the physical practices of Hatha Yoga is the Hatha Yoga Pradipika. This book was composed in 15th century CE by Swami Swatamarama and is derived from older Sanskrit texts, the teachings from well-known teachers, and from Swatamarama’s own yogic experiences. The main goal of this text is to illuminate the physical disciplines and practices of Hatha Yoga and integrate these with the higher spiritual goals of Raja Yoga.

Swatamarama begins with explaining the relationship between the two, informing us that Hatha is a preliminary practice for Raja Yoga. He tells us that obtaining self-control and self-discipline is much easier when we start with the physical and energetic body, versus trying to directly control the mind as in Raja Yoga. Through the mastery of the prana, or energy of the body, we can then easily master the control of the mind and obtain success with Raja Yoga.

Other Classical Hatha Yoga texts

Several other important texts emerged after the Hatha Yoga Pradipika. These Sanskrit texts reaffirmed, refined and added to the practices and theories of Hatha Yoga. Only two of these classical treatises have survived and are available to be read today.

Traditional Hatha Yoga poses

The Hatha Yoga Pradipika describes fifteen physical poses. Some of the names of these postures have changed over time and the instructions and alignment details have also shifted in modern yoga. It is interesting that many of these classical asanas are seated meditation poses and several are very advanced and challenging poses.

Modern popularity of Hatha Yoga

It was not until the 1920s when Hatha Yoga became popularized and promoted in India with the work of T. Krishnamacharya and a few other brave and determined yogis. Krishnamacharya traveled through India giving demonstrations of poses and with other pioneering yogis promoted hatha yoga through its strong healing and other positive benefits. Since then, many more western and Indian teachers have become pioneers, popularizing this branch of yoga and gaining millions of followers. Hatha Yoga now has many different schools or styles, all emphasizing the many different aspects of the practice.

What is a Hatha Yoga class like?

Hatha and Hatha Yoga are used in modern times as a broad and generic term for yoga which does not have a specific style attached to it. A typical class will be relatively gentle, slow and good for beginners, but it is difficult to know what a specific class will be like before attending. This practice typically starts with some gentle warm-ups, continues to a sequence of poses, and end with 5-10 minutes of relaxation in corpse pose. A class will often begin and end with a short seated meditation. The class often concludes with students bringing their hands together in  prayer position while bowing and saying Namaste. Hatha classes are usually 60 to 90 minutes long and may also include pranayama breathing exercises as a separate practice or integrated with the yoga postures.

What is Hatha Yoga good for?

Hatha Yoga is usually taught as a householder path with a focus on the physical attainment of the poses. Hatha practices are designed to align, cleanse and calm your body, mind, and spirit in order to achieve deeper states of meditation and spiritual realization. A regular practice can improve strength, stamina, flexibility, range of motion, and balance; reduce stress; promote mental calm; and provide many other therapeutic benefits as well. The many different styles or schools of Hatha Yoga have more specific benefits. For example, if you wish to build strength and cardiovascular health, try a more vigorous style of yoga like vinyasa yoga, ashtanga or power yoga.

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Yoga has become a global phenomenon over the last several decades. What started out thousands of years ago in the East as a meditative practice has now evolved into a modern lifestyle craze that generates billions of dollars. This can be attributed to its adaptability—people from all walks of life can practice and receive the benefits of yoga. Many celebrities swear by this physical and spiritual practice, and even those who don’t practice yoga seem to know someone who does. Practitioners often describe their experiences using terms like peace, calm, balance, strength, flexibility, and relaxation. But what exactly is yoga? And how far has this practice strayed from its ancient roots?

What is yoga?

Yoga is a Sanskrit word translated as “yoke” or “union.” To yoke means to draw together, to bind together; or to unite. Its aim is to yoke or create a union of the body, mind, soul, and universal consciousness. This process of uniting the physical, mental, emotional, and spiritual aspects of ourselves is what allows yogis to experience deep states of freedom, peace and self-realization.

Yoga is an ancient system of physical, mental and spiritual practices that have been passed down through the generations from teacher to student. Yogic practices include breathing techniques, postures, relaxation, chanting, and other meditation methods. There are many different styles of yoga, each with their own unique focus and approach to creating a unitive state.

Its origins are traced back thousands of years to the Upanishads, a collection of yogic texts dating from roughly 800 BC to 400 AD. While the word “yoga” was first mentioned in the Rigveda, but the first time it was used with its modern meaning is in the Katha Upanishad. This ancient spiritual text was written sometime between the 5th and 3rd century BCE.

The Yoga Sutras is one of the most famous text on the fundamentals of yoga and was written by Patanjali around 200 BCE. In this foundational text, he defines yoga in sutra 1.2 as: yogash chitta-vritti-nirodhah. This translates as “Yoga is the cessation of the whirling fluctuations of the mind.”

This cessation of thoughts is the result of a dedicated and consistent practice of yoga. By calming our mental chatter, this contemplative practice connects to the source of our being where we can experience the unity of our own self, as well as the unity of everything else around us.

Goals of Yoga

Yoga is a meditative process of self-discovery and liberation. It is a diverse collection of practices that aims to control the mind, recognize a detached witness consciousness, and free oneself from the cycle of birth and death. It teaches us to see ourselves clearly, to understand what is true about who we are, and to let go of anything that does not serve us. It helps us to become aware of our thoughts, feelings, and beliefs, and to change them when they no longer serve us. It gives us the tools to make better choices in life, and to live more fully.

Yoga is a practice that allows us to transform and purify our bodies, minds, and souls. It expands our consciousness to help us connect with nature and the universe around us. It also gives us greater access to inner resources to teach us about self-awareness, acceptance, compassion, patience, gratitude, forgiveness, humility, love, peace, and joy.

8 limbs of yoga

Patanjali laid out the fundamentals of yoga philosophy and practice in his classic text, the Yoga Sutras. He describes eight limbs or steps to reach the goal of the practice. Each limb is a spiritual, mental, or physical practice that builds upon one another. The limbs of the eightfold path are:

1. Yama – The moral codes of conduct
2. Niyama – The physical observances and internal practices
3. Asana – The proper posture
4. Pranayama – The proper breathing exercises
5. Pratyahara – The withdrawal of senses from external distractions
6. Dharana – The mental concentration and focusing the mind
7. Dhyana – The meditation and focus on a single point
8. Samadhi – The cessation of all mental activity to attain a state of oneness

The practices of yoga

There are six main branches of traditional yoga. In each of these, the goal of unity is achieved through different yoga practices. Each of these different aspects of yoga will resonate differently with practitioners based on their disposition, skill, and ability.

These are:

1. Raja (the royal path) – focuses on meditation practices
2. Karma (the path of action) – focuses on action and service in daily life
3. Jnana (the path of knowledge) – focuses on discriminative wisdom and self inquiry
4. Bhakti (the path of devotion) – focuses on devotion to God
5. Tantra (the path of ecstasy) – focuses on ritual and initiation
6. Hatha (the forceful path) – focuses on energy and movement of the body

Modern yoga in the West

In the West, the word “yoga” has come to mean a particular style called hatha yoga. This branch emphasizes postures (asanas), breathing exercises (pranayama), stress relief, relaxation, physical fitness and wellness. The focus is primarily on the physical body which differs from traditional yoga, where the focus is more inward and spiritual. There are many schools of hatha, each with its own unique style and philosophy.

A philosophy of life

Yoga isn’t just meditative exercise, it is a complete philosophy of life. It is a detailed methodology to connect with our highest truth, live with intention, and to make choices that serve our highest good. Through yoga, we come back to our true nature again and again, as we peel back layers of conditioning and habit. Each time we stand on our yoga mat or sit on a meditation cushion, we have the opportunity to discover who we truly are, and we begin to understand the true nature of the universe.

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How often do you find yourself stressed out, exhausted, or overwhelmed at the end of the day? Creating a mindful evening routine is a simple way to calm down, relax, and shift your focus away from your workday. By creating a mindful evening routine, you’ll improve your quality of sleep, boost your overall wellbeing, and wake up feeling refreshed and ready for another day!

What is a mindful evening routine?

A bedtime routine is a set of actions performed at the same time each evening. These may include a warm bath, reading a book, writing in a journal, meditating, or listening to music. By incorporating mindfulness activities like these into your daily life, you can create a more relaxed evening and a restful night’s sleep.

Why are bedtime routines important?

The way you spend your evenings has a huge impact on your life. A mindful evening routine is often overlooked due to busy schedules and chaotic lifestyles. It’s important for your long-term physical health and mental wellbeing to carve out some time each night to relax, unwind, and de-stress.

A consistent bedtime routine gives us a chance to reflect on our experiences throughout the day and plan for tomorrow. A mindful evening routine helps you clear your head and cultivate a calm mind. This is especially important if you often feel anxious about tomorrow’s workload or have too much on your mind.

Mindfulness rituals also have profound effects on other aspects of our lives. They improve our ability to focus, concentrate, remember things, pay attention, and make better decisions. They help us manage stress, anxiety, depression, and insomnia. They give us tools to cope with difficult situations and emotions. They help us stay grounded when we feel overwhelmed by life. They help us find joy and peace in the little moments.

Creating a mindful evening routine is one of the easiest ways to start implementing a healthier lifestyle. If you’re looking to improve your health and wellness, try adding some mindfulness activities to your nightly routine.

Why mindfulness?

Mindfulness is an ancient practice that teaches us to focus on what we are doing right now. We can also apply this concept to our daily routines. When we are mindful, we are aware of all aspects of our life, including our thoughts, feelings, actions, words, and surroundings. Mindfulness helps us to become more present and enjoy life.

How long should my nighttime routine last?

Your bedtime routine should be flexible enough to fit around your personal needs. The best way to find out what works best for you is by experimenting. Start with a short mindfulness routine of around 15 minutes and gradually build it up from there.

How to create a mindful night routine

A mindful evening routine is often neglected due to busy schedules and hectic lifestyles. But there are several simple steps you can incorporate into your daily routine to create a relaxing and rejuvenating evening ritual. If you’re feeling overwhelmed by the amount of things you need to do at the end of your day, try out just one of the following tips. Incorporate one or more of the following tips into your evening routine to improve your mindfulness and create a peaceful and calming environment before going to bed.

1. Create a cozy and peaceful Space

Creating a clean, clutter-free and cozy space will be helpful to unwind and relax after a stressful day. Even though it will require some work and effort, a cozy place will allow you to enjoy some peace and quiet and put your mind at ease. Before settling down for the night, make sure your space is clean and organized.

Creating a calming atmosphere around your bedroom can be helpful when trying to fall asleep. Keep clutter out of sight and use only items that make you feel comfortable and relaxed. Create a cozy space where you can retreat to whenever you want to wind down.

2. Lower the lights

Light plays an important role in our circadian rhythms. During the day, we need bright light to help us wake up and stay awake. At night, we need less light to get ready for sleep. Dimming the lights at night helps us fall asleep easier and encourages mindfulness, relaxation, and restorative sleep. Consider switching off lights and using candles instead to create a super soothing ambiance that calms the mind.

3. Aromatherapy

Scent is a powerful tool that can help you relax and unwind and diffusing essential oils is a calming ritual that has been used for thousands of years. You can diffuse these scents in your bedroom or living room. Diffusers are great if you want to diffuse essential oils into the air without burning them with incense. Sleep sprays are another option. They contain natural ingredients that promote relaxation and calmness. Choose a fragrance that evokes feelings of comfort, safety, love, and tranquility. Lavender oil is one of the best known fragrances to promote relaxation and reduce anxiety.

4. Exercise

Exercise helps us to relax and de-stress after a long day. Even if you don’t feel like doing anything, getting your body active for a few minutes will benefit you. Yoga, Pilates, running, swimming, walking, cycling, dancing–whatever activity appeals to you, just do it! If you prefer to stretch, try a few stretches before going to bed. A simple breathing exercise can also help you relax and prepare yourself for a good night’s rest.

Exercise releases endorphins (hormones) that make you happy and give you energy. It’s recommended that you exercise 30 minutes before going to bed. However, if you tend to feel anxious while exercising, you may want to do it later in the day.

The benefits of exercise extend beyond physical health. Regular exercise can improve mood and mental clarity. It can also boost self-esteem and confidence. About 20-30 minutes of light exercise every day will help your body get rid of toxins and keep your mind sharp. If you have more time, try doing an hour of exercise every day.

5. Turn off electronics

Screen time before bed can disrupt our sleep and disturb our minds. Blue light emitted from our devices disrupts our circadian rhythm. Electronics emit electromagnetic frequencies that may also disrupt your sleep patterns. If you’re using electronics such as computers, TVs, tablets, smartphones, etc., turn them off at least two hours before bed. This will allow your brain to rest and recharge in a more calming and soothing environment.

6. Read a book

Reading is a great way to relax and unwind before bed. Reading a good book before bed will help you drift off to sleep faster and better than if you were watching TV or playing video game. If you have trouble falling asleep, try reading something that makes you feel good. If you are short on time, consider reading a few inspiring quotes or a poem.

7. Spend time outside

Nature sounds such as birds singing, rain falling, waves crashing, and wind blowing can help you relax. These sounds can also help you fall back to sleep more quickly. If you live near a park or forest, go outside and listen to the sounds of nature.

8. Practice gratitude

It’s easy to feel like life is too busy to practice gratitude, but it doesn’t take long before you realize just how important it is to cultivate this attitude. The first step toward practicing gratitude is acknowledging what you already have in your life. Take a few minutes to mentally or physically list the big and small things you feel thankful for. Alternatively, you can reflect on your day and find three events that you feel grateful for experiencing.

9. Journaling

Journaling is a great way to sit quietly and reflect on what happened during the day. What did you accomplish? How was your week? Did anything stand out as particularly challenging or rewarding? Journaling allows you to process your emotions and thoughts without judgment. It’s a great way to clear your head and gain perspective.

10. Meditation

Meditation is an ancient practice that helps us to focus on the present moment and clear away negative emotions. It helps us to let go of any negativity or stress we have accumulated during the day. A meditation practice can help you calm your nervous system and prepare you for a restful night’s sleep. Bedtime meditation techniques include deep breathing exercises, guided imagery, mantra repetition, progressive relaxation, and mindfulness meditation. There are many different forms of meditation, but they all aim to achieve the same goal: to focus on one thing while letting go of everything else.

11. Brew tea

Making a cup of herbal tea helps relax before bed and get ready for a great night’s sleep. Lavender, chamomile, valerian root and passion flower are all calming ingredients that can help you relax and get ready for sleep. An evening tea ritual can also be an opportunity to reflect on your day and plan for tomorrow.

12. Take a warm bath

Taking a warm bath is one of the most effective relaxation techniques and it has been used for centuries to relieve muscle pain and relax muscles. A warm bath is one of the best ways to decompress after a long day at work, especially if you add bath salts or calming essential oils to the bath water. The water provides a sense of comfort and calmness and it helps reduce stress levels and improves mood. If you don’t have access to a bathtub, try taking a hot shower instead. The heat from the water will feel just as relaxing.

13. Listen to music

Music can encourage relaxation and improve restful sleep. It also reduces anxiety, boosts mood, and even improves memory recall. It doesn’t matter what kind of music you listen to, so long as it calms you down. Close your eyes, put on headphones, and listen to whatever type of music you enjoy. Let it distract you from your thoughts and calm you down. If you’re wanting to use music to help you fall asleep, try listening to white noise, like rain or ocean waves. White noise masks other noises and can help you fall asleep faster. If you’re looking for something relaxing, try listening to soft instrumental music, like piano, guitar, violin, flute, or harp.

14. Practice yoga

Yoga is a great way to mindfully stretch, breathe and relax.Yoga is a great form of exercise, and it has been proven to improve flexibility, range of motion, muscle tone, and overall health. It can also help you stay calm throughout difficult situations. Just a few minutes of mindful movement and deep breathing is a great way to wind down from a stressful day and can reduce worries and anxiety. There are specific yoga poses and breathing exercises that can help you relax before bed and prepare for a good night’s rest.

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We often think of muscles like a rubber band; pull them harder and they will stretch longer. The problem is that most of our muscles are old, rigid rubber bands that will snap the minute you pull them too far. Another problem is that our muscles don’t work exactly like rubber bands. So how do our muscles function and how do they stretch longer? Enter flexibility: range of body motion that loosens us up.

What flexibility is… and what it is not

Before we can pull our muscles every which way in our yoga poses, we have to loosen them up.

Believe it or not, our flexibility is not determined by our muscles; the nervous system determines our flexibility. Take tight hamstrings as an example. Say you have tight hamstrings and you do a deep forward fold. Your brain will send the flashing red “danger” signal to your hamstrings (via your nervous system) and your hamstrings will respond by contracting. They do this as a survival mechanism; when they contract they may lose flexibility, but they gain strength, which they use to protect you.

Your first instinct might be to push past this feeling into a deeper stretch. But pulling yourself deeper won’t improve your flexibility and could actually cause you to get injured. Yoga for flexibility is not about pulling on our muscles until they grow longer, it’s about teaching our muscles to relax when we hit our limits. A relaxed muscle is a loose muscle, and that is where you find flexibility.

Why flexibility is important

Regularly practicing Yoga poses for flexibility have many health benefits. Stretching is a great way to increase your mobility, improve your range of motion and reduce the risk of injury. Flexible exercises are an important part of any workout routine. They help you avoid injury and keep your body limber. You should also stretch before and after workouts to prevent soreness and muscle fatigue. Stretching helps increase blood flow, improves circulation, and increases joint mobility. Flexibility is essential for maintaining a healthy spine and avoiding back problems.

Stretching helps us release tension and stress. It improves overall physical health and mental health. Yoga poses are great for correcting poor posture, improving sleep quality, cultivating body awareness and boosting mood.

How to improve your flexibility

I constantly remind my students that flexibility does not come from pushing past your limits, but from reaching your edge and staying there. The number one way to improve your flexibility is to keep practicing. Keep these flexibility tips in mind during your next yoga practice.

• Play with your limits—While you do not want to force yourself beyond your limit, you also do not want to stay too far on the other side. The only way to learn (and expand) your body’s limits is to play along the edge.
• Use your breath—With every inhale, focus on alignment and check on the integrity of your posture. With every exhale, think about letting go and sinking a little deeper into the posture.
• Remain calm—A lot of our muscle tension comes from a fearful brain. This turns on the sympathetic nervous system, which triggers muscle contraction. Keep your breath long and smooth and remind yourself that you are safe so your brain and nervous system can relax. This will inevitably lead to your muscles relaxing.
• Stay awhile—Maybe yin yoga is not your thing, but there is quite a bit of science that supports the argument that your muscles need time to relax. Staying in a pose for five breaths is good for your muscles, but stay for five minutes and you might be amazed by how much deeper your muscles relaxed at the end compared to when you started.

Whether your regular practice consists of intense vinyasa classes or relaxing yin classes, if you follow these tips you will see shifts in your flexibility. Just remember—stop worrying about lengthening and focus on relaxing!

How does yoga help improve flexibility?

Yoga isn’t just about stretching. Yoga is an ancient practice that combines physical movement, breathing techniques, meditation, and philosophy. Yoga differs from just stretching because it focuses on safety, form, and the variety of poses that target both major muscle groups and deeper-seated stealth muscles. Yoga emphasizes proper alignment, attention, and the awareness of your body.

It helps us to understand our bodies and minds better. It teaches us to focus on our breath and body while we move. It teaches us to calm down and relax. And it teaches us to become aware of what we’re doing and why.

12 yoga postures for flexibility

Most asanas have a balance of both strength and flexibility, but there are a handful of positions that will be most helpful to increase your flexibility. These poses require minimal effort so you can focus on relaxing, breathing and relaxing into the stretch. Start with just a few of these poses each week until you feel comfortable enough to add more.

Bound Angle pose

Baddha Konasana is a great pose for beginners because you get to stretch your hips while opening your chest. Holding this asana for several deep breaths will stretch the adductors, inner quadriceps, and hamstrings. Feel your heart expand as. you let your shoulders drop down and your spine lengthen. This pose helps you release any tension and stress in your body and stimulates the reproductive, nervous and respiratory systems. It also helps you prepare for meditation and other seated yoga postures.

Wide Legged Seated Angle pose

This hip opening pose is perfect for those who struggle with tight hamstrings. Upavistha Konasana opens up and stretches out your inner thighs while stretching the entire back side of the body: legs, back, and arms. It also helps Strengthens the calves, ankle, hamstrings, glutes, abdomen, and spine. If you find this pose difficult, try placing a folded blanket under your hip bones or use a bolster under your chest.

Triangle pose

Utthita Trikonasana is a great pose for stretching out your muscles in your legs and in the sides of your body. Triangle pose can increase stability by activating your core muscles. Keeping the lower hand lightly touching the floor engages your core strength which helps you gain confidence and feel stronger. Triangle pose stimulates your organs, including your digestive system, which can improve your metabolism. It reduces stress by targeting the lower back, which can cause tension and pain. It can also help relieve stress, anxiety and help stabilize emotions.

Child’s Pose

Balasana is a great pose to relax the entire body, and it’s a great resting pose after practicing a challenging asana. Child’s pose is a simple yet effective position that gently stretches the low back muscles. Breathing deeply in this pose also massages and tones the abdominal organs to help them function properly. It also helps reduce stress by calming the mind and soothing the nervous system.

Supine Pigeon pose

Supta Kapotasana is a great pose for beginner students or for people with tight hips. Reclined pigeon pose provides an opportunity for us to gently stretch the hips, thighs, and low back. It helps prepare us for backbends, as well as for sitting meditation. It allows us to open the front side of the pelvis, which is often tight and contracted when we sit still for extended periods of time. Reclined pigeon pose provides us with a great opportunity to practice patience and surrender.

Standing Forward Bend

Uttanasana is a great pose to lengthen your hamstrings. Standing Forward Fold stretches the hamstrings, hip flexors, and calves. It stretches the backside of the body, which improves posture and spinal alignment. It calms the mind and relieves stress. It also stimulates the liver and kidneys and helps improve digestion.

If you’re feeling your legs or low back extra tight, bend your knees slightly. To relax deeper into the stretch, grab opposite elbows and let yourself hang upside down.

Seated Head to Knee pose

Janu Sirsasana improves flexibility in your back, hip, and thigh muscles. It also increases blood circulation in the lower abdomen and relieves stress. Seated Head to Knee is a great pose to stretch the hamstrings, the muscles of the inner thigh and groin. It helps to calm the nervous system, eliminate mild depression, and improve digestion. Janu Shirshasana helps us release tension in the hips, knees, and lower back. It’s a great pose to practice when you feel stressed out, anxious, or depressed. Use a yoga strap around the foot of the straight leg if you cannot reach your toes.

Half Lord of the Fishes pose

Ardha Matsyendrasana elongates and aligns the spine and strengthens the core muscles. This seated twist provides a great stretch for the back muscles along the spine. It improves posture and provides relief from lower back pain. It can help with digestion, constipation, and indigestion. This asanas’ twisting action is said to stimulate heart, kidneys, liver, spleen and lungs.

Cat-Cow pose

Bitilasana and Marjaryasana is an easy movement for beginners to warm up the spine and stretch the hip flexors, abdominals and back muscles. It creates coordination, improves focus, and invigorates prana by activating the diaphragm and breathing deeply into the belly. It improves digestion, relieves stress, and calms the brain. Flowing with the breath between arching and rounding the spine creates emotional balance by helping us release pent-up emotions and feelings.

Pyramid pose

Parsvottanasana is a great pose for stretching the hamstrings, calves, quads, hips, glutes and back muscles. It strengthening the legs, hips, ankles and the feet to maintain the stability of the body. Parsvottanasana improves blood circulation in the head, which calms the nervous system and improves brain function. Deep conscious breathing in this asana further encourages the release of tension in the lower back, legs and hips, as well as in the shoulders and upper back. This asana opens the throat chakra, which is associated with communication and expression. It also activates the sacral chakra, which is related to creativity, sexuality, and self-expression.

Cobra pose

Bhujangasana stretches the entire front side of the body, including the hips, abdominals, chest and the tops of the feet. Cobra Pose has been shown to improve sleep quality, reduce stress, and increase energy. It’s a great posture to practice before bedtime, as well as during the day if you need some extra energy. It can help reduce back pain and inflammation. It also builds muscle strength in the arms, core, and upper body. In addition, there’s evidence that practicing Cobra Pose regularly improves posture, self-esteem, and symptoms of depression.

One Legged King Pigeon pose

Eka pada rajakapotasana is a deep hip opener that improves flexibility in hips, legs, pelvis and groin. It stretches the thighs, psoas, glutes, hip flexors, and piriformis muscles. This asana helps to release tension in your hips, lower back, shoulders, and chest. If your hips are tight, you can place blocks or blankets under your hip bones for support.

Breathing deeply in Pigeon Pose improves nervous imbalances and stimulates the internal abdominal organs. According to Ayurveda, stress, sadness, and worry are stored in the hips, so this asana encourages an emotional release and regulation. Regular practice of this pose may help relieve anxiety or stress.

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What do you see when you meditate? Perhaps your answer is a resounding “nothing!”–and this is perfectly okay. However, even though a state of meditation is often cultivated through the withdrawal of the senses, there are many practices that utilize mental imagery or your inner senses as the object or focus of your concentration. By practicing visualization, we can use our sense of inner-sight and imagination to help us go deeper into our meditation practice, connecting with both our subconscious and our daily lives. If you’re interested in trying out different forms of meditation and mindfulness, here are seven simple techniques to get you started!

What is visualization meditation?

Visualization is a style of meditation where the practitioner focuses their attention on a positive image, thought, feeling, or sensation. In this type of meditation, the practitioner will visualize an image or concept in their mind’s eye, and remain focused on this image during the practice. Visualization can be more engaging than regular meditation because you use your imagination to actively create images and scenes in your mind.

Some people find visualization meditation is sufficient when practiced alone, but some use it with additional practices, such as pranayama or mantra meditation, to further enhance concentration, create a feeling of deep relaxation, and prevent the mind from wandering into thoughts.

Why is visualization so powerful?

Visualization is a technique that helps us see our inner world in a different way. When we visualize, we create images in our minds that help us understand ourselves and others better. We can also use visualization to change our thoughts, feelings, emotions, and behaviors. For example, if you’re feeling anxious about something, you might imagine yourself in a safe place, surrounded by friends and family. Or if you’re feeling sad, you might imagine yourself surrounded and infused with a bright happy pink color.

Visualization meditation makes our thoughts and emotions more tangible by associating them with physical forms. It helps us see what we want to change or manifest in our lives and gives us the tools for transformation. Visualization meditation also helps us connect to our inner wisdom, which is always available to guide us toward our highest potential.

How does the practice of visualization meditation work?

When we think about something, we build a mental picture of it. The pictures we create in our heads are based on our past experiences, memories, and expectations. When we think about something we have never experienced before, we simply don’t have all the information available to create a clear picture of what it looks like. Our brains fill in the gaps with imagination, creating a mental model of what the object might look like.

Research using brain imaging suggests that visualization works because whenever we visualize something, our brains interpret the imagery in a similar way to how they would process an actual experience. When we see ourselves doing something, our brains create a neural pathway that helps us prepare our bodies to act in a way that matches what we saw in our mind’s eye. So whatever we train our minds to believe becomes our reality, and the more we do it, the more our real lives start to change and emulate what we imagined.

7 types of visualization meditation practices

There are seven main visualization meditation techniques.They can broadly be categorized into two main types. Techniques that focus on visualizing something tangible outside of the body and those that encourage us to see from the mind’s eye within. To find a visualization practice that works for you, consider one or more of the following types of meditations.

1. Yantra or Mandala

A yantra is a diagram made of geometric patterns that, I’ve explained to students, is kind of like a mantra for the eyes (In fact, most yantras are related to a mantra and deity). Commonly used in tantric practices, contemplating a yantra can be a powerful tool for focusing awareness. However, even without a specific meaning attached, any mandala can serve as an object of meditation. By visualizing symmetrical and repetitive patterns, either with our eyes open or internally, we form new pathways in the brain and stimulate a sense of balance, clarity, and relaxation.

2. Guru or Deity

Many spiritual traditions focus on visualizing either a spiritual teacher or a deity and calling upon its qualities. Keep in mind that in both Hinduism and Buddhism, gods and goddesses represent different virtues of the divine and of ourselves. By visualizing deities, we focus on embodying these qualities in our own lives, so before beginning, find a deity that you can relate to and whose traits you wish to embrace in your life.

3. Anything else that has meaning to you

If the objects above don’t resonate with your interest, experiment with visualizing a candle flame, thee imagine of a flower, the sun or moon, your favorite place, or the eyes or face of a loved one. Anything that brings you a feeling of tranquility or ease can help you to come into a place of higher self-awareness and is a suitable symbol for visualization.

4. Chakra or Energy

A common internal visualization exercise is to focus on light or energy within your body. One way to practice this is by focusing on either a specific chakra (third eye, heart, etc.) or on all of the chakras sequentially as a spectrum of light and colors. If you’re unable to see colors, you can simply imagine these energy centers as lights, flames, symbolic lotus flowers, or high-density places of spinning energy.

5. Guided journey creative visualizations

Typically scripted, journey-style visualization can be beneficial to those who have trouble keeping the mind focused or for those who are looking for insight into daily life. These meditations usually include a relaxation exercise followed by a walk through nature, suggested encounters of some sort, and symbolic objects or obstacles that you might find throughout your way. These practices are usually created with the intention of connecting you with different aspects of your subconscious mind.

It can also be empowering to lead yourself through a journey of your choice, especially through a difficult situation in life, in order to see yourself choosing behaviors and actions that are beneficial to you. Various theories suggest the idea that our thoughts control our realities, so visualizing real-life scenarios can serve as a powerful exercise in overcoming challenges and creating the behaviors that you want to actualize.

6. Color breathing

Take a few moments to decide on a feeling or quality that you want to bring into your life. Next, assign a color that best relates to this feeling or quality. For example, if you want to feel happy, you might choose a soothing blue or energizing orange. If you want to feel calm, you might choose green. When you’re ready, close your eyes and breathe slowly and deeply. Think about the color you’ve selected and visualize it in your mind. As you breathe in, feel the color wash over your face, arms, chest, legs, feet, hands, and fingers. Breathe in the color and feel it completely filling up your body. You can exhale and stay focused on the color or you can feel you are breathing out any negative feelings.

7. Loving-kindness meditation

Loving-kindness is a Buddhist meditation that helps you build compassion, empathy, forgiveness, and acceptance for yourself and others. This visual meditation practice involves feeling and imagining yourself sending kindness to important people in your life.

You begin by imagining someone you care about deeply. As you feel their presence, you repeat a comforting phrase like “may you be happy, may you be safe. May you be healthy, peaceful, and strong.” as you repeat these words over and over again, feel your gratitude for their presence in your life. Stay with that feeling, repeating the comforting words.

Benefits of visualization meditation

Visualization meditation is a type of meditation that helps us gain insight into our inner world. It is used to develop compassion, empathy, love, and wisdom. It is a tool to help us understand ourselves better and learn how to relate to others. It is a method of developing positive qualities such as patience, kindness, forgiveness, and tolerance.

Different types of visualization exercises offer different benefits. However, for those with wandering minds, any kind of visualization practice can offer a specific attention-grabbing focal point, along with guidance, either vague or detailed, depending on your needs.

We can use visualization exercises to help relax our bodies and minds, to get in touch with our own energy, or to connect with something greater than ourselves. Visualization also helps us to develop both creativity and concentration as we train our mind’s eye to work in new ways in order to form detailed images.

Athletes commonly use a form of visualization meditation to boost their health and althetic performance. It is a very effective technique for dealing with stress, anxiety, depression, insomnia, and many other conditions. It has been proven to reduce blood pressure, improve sleep quality, and increase feelings of wellbeing.

Visualization is also commonly used as part of reaching a state of yoga nidra, or yogic sleep, in the form of image recollection and release. By getting to know and utilizing the space behind our forehead, known as Chidakasha (which translates to “the space of consciousness”), we become attuned to different facets of our own awareness.

Finally, the visualization process can be taken over to life outside of meditation as well. In essence, we can use visualization to facilitate healing, to overcome obstacles, to promote positive feelings, and to envision leading our lives in the way that feels best.

Visualization tips

While many of us are inclined to easily visualize objects, ideas, or energy, for many of us (myself included), visualization does not come naturally. If you fall into this latter category of people, worry not! Visualization, like all meditation practices and techniques, is something that can be learned through repetition, keeping a few tips in mind:

• If you’re using an object of focus, become familiar with this image beforehand. Keep the image or object in a place where you see it often, and look at it throughout the day to memorize its details.
• With a physical object of meditation, it can also help to begin your meditation practice with open eyes and, if the image fades from your mind quickly, to take a quick glance at your object from time to time.
• If it’s still hard to “see,” use your imagination and senses to continue to practice.
• Find a comfortable position where you can remain both alert and relaxed in a place that feels nourishing to you.
• Maintain a slow, deep breath throughout the entire process.
• When you find yourself drifting off, gently return your focus back to the mental image.
• Start small and build slowly. If you’ve never meditated before, try starting with just five minutes per session. Once you feel comfortable with that length of time, increase your duration to 15 minutes, or however long you’d like to go.
• Set aside time each day to dedicate yourself to establishing a regular meditation practice.

Is visualization something that you’ve found helpful for focusing your mind or seeing different facets of yourself? Let us know if you have a favorite visualization technique from the list above. Please share your eye-opening experiences with our community!

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If you don’t have the get up and go to start a morning mindfulness practice, consider meditating before bed. Meditating in the evening is a great way to unwind after a long day, calm the mind, reflect on what happened during the day, and let go of the day’s stresses and worries. It gives us a chance to clear our minds of any lingering thoughts or feelings that may have been triggered by the day. It also gives us a chance to connect with ourselves, to reflect on what we did well during the day and what we might want to improve upon next time around. Most importantly, meditation before bed helps us fall asleep faster and get better rest. Discovering the top reasons to meditate before bed might give you the motivation you need to establish a mindful evening routine.

1. Better sleep

If you struggle to fall asleep at night, meditating before bed may help you get some much needed rest. Research shows that a regular practice of meditation can improve sleep quality and duration by helping us to relax, destress and unwind. Practicing meditation before bed can improve sleep quality by reducing worry, anxiety and chronic pain.

Several minutes of meditation can induce a relaxation response in the body, which triggers the parasympathetic nervous system to produce melatonin, a hormone that promotes sleepiness. Melatonin production peaks about an hour before we actually fall asleep, so practicing meditation right before bed can help us fall asleep faster and enjoy deeper, more restful sleep.

2. Soothes away stress

Meditation helps reduce stress and anxiety. When we feel stressed out, our bodies release adrenaline, cortisol, and other hormones that prepare us to fight or flee. When we stay stressed out for long periods of time, our body releases even more stress hormones, causing us to feel tired and anxious. An evening meditation practice is perfect for stress management, as we are often the most stressed at the end of the day.

Meditation helps to relieve stress by focusing the mind and calming the nervous system. Studies show that regular meditation decreases cortisol levels (a hormone associated with stress) and increases alpha brain waves (the relaxation state). By reducing stress through meditation, we can calm our nervous system and restore our energy levels. We can also focus more clearly and effectively during stressful situations.

Stress hormones cause us to act quickly and aggressively—sometimes against our own best interests. But meditation teaches us to notice and let go of those feelings before they escalate. When we meditate regularly, we train our brains to recognize when we’re feeling stressed and to help us relax instead of react. We also get the added benefit of reducing our risk of heart disease, diabetes, high blood pressure and other health problems associated with chronic stress.

3. Improves mood

When we’re stressed out, our emotions tend to run hot and fast. We are most likely to feel stressed out at the end of a frantic work day. An evening meditation practice can help clear out the stress of the day and bring you back into balance. Meditation also encourages more empathy, kindness, and compassion towards yourself and others. It helps you see things as they really are, without judgement, and allows you to respond to them with greater wisdom and understanding.

A regular meditation practice can create a kind and compassionate perspective of the outside world. When you meditate regularly, you’re able to control your emotions and respond to stressful situations more effectively. You may find yourself experiencing more positive emotions, such as joy, gratitude, and love, which will naturally lead to more positive interactions with others. In addition, you may notice that you have fewer negative thoughts about yourself and others, and feel better equipped to deal with difficult situations when they arise.

4. Strengthens relationships

Meditation teaches us to live from a place of non-judgment. It helps us to see ourselves as others see us, and to understand that there is no one right way to be. In meditation, we learn to accept ourselves and our experiences, including those that may seem negative or difficult. This acceptance allows us to open our hearts to others and to feel more compassion for them.

Meditation has been shown to better our ability to relate to others, by boosting the ability to identify and express emotions and by the regulation of anger and other negative emotions. It also helps us become more emotionally stable, which makes us less susceptible to being swayed by negative people around us.

Meditation can help you build stronger relationships with those closest to you. When you feel calm and relaxed, you tend to speak up more often and share your feelings. Studies have found that regular meditation can increase oxytocin (the “cuddle” hormone). Oxytocin makes us happier and calmer, and reduces aggression. Since we spend most of our weekday time with our partners in the evening, it is ideal to carve out some meditation time before interacting with your friends and partner at night.

5. Boosts creativity

Creativity is often thought of as a trait that only artists possess. However, research shows that creative thinking can benefit anyone. A study investigated the impact on creativity of two different types of meditation: focused attention (FA) and open monitoring (OM). They found that OM meditation was associated with enhanced divergent thinking, while FA meditation did not have any significant effects. This suggests that there may be something about the openness of OM meditation that makes it particularly effective for promoting divergent thinking–a type of thinking that allows the creative generation of many new ideas. If you spend weekday nights on creative projects, then consider adding an open monitoring meditation to your evening routine.

6. Relieves pain

Meditation has been used effectively against pain. A large meta-analysis of nearly 3,500 studies found that meditation was associated with lower rates of chronic pain. It also found that people who meditated were better able to cope with pain than those who didn’t. In fact, the researchers found that people who meditate experience less pain overall.

Mindfulness teaches you to step back from thoughts and feelings, which can then influence how you respond to pain. Meditation can help you manage pain through its effects on the mind.

7. Improves memory

Neuroscientists have shown that eight weeks of consistent mediation practice can literally change the brain. As we grow older, an area in the frontal cortex that is associated with memory and decisions shrinks in size. Research has shown that meditation slows down—and can possibly reverse—changes in the brain due to ageing. Researchers believe this is because meditation increases blood flow throughout the body, especially in the hippocampus area of the brain.

8. Encourages self care and insight

Meditation helps us to clear our minds, which allows us to focus on what matters most. It also gives us the opportunity to prioritize and practice self-care. When we meditate regularly, we become better able to manage stress, anxiety, depression, and insomnia. We can also use meditation as a tool to reduce pain, improve sleep quality, and increase overall well-being. As our awareness increases, we can learn to better take care of ourselves and know what is best for our wellbeing.

Meditation helps us slow down enough to notice what’s happening around us, whether it’s a thought, feeling, or physical sensation. It allows us to pay attention to the present moment without judgment or distraction. This practice gives us the opportunity to observe our thoughts and feelings as they arise, which helps us gain insight into ourselves. An evening meditation practice is perfect to encourage self-reflection and introspection at the end of your day.

9. Enhances willpower and self-discipline

Meditation develops the mental discipline needed to avoid bad habits. It can give you the strength to resist temptations and urges, such as smoking, drinking alcohol, eating junk food, etc. This is especially helpful at the end of your day when you have less energy to resist these unhealthy behaviors. Improved will power means that you are less likely to engage in self-destructive behavior and have the strength to create and maintain new healthy habits.

Meditation helps us to step back from the thoughts that can drive us to act impulsively and stay focused on what matters. It teaches us to become aware of our own impulses and emotions, and to recognize when they arise. It gives us the opportunity to pause before acting, to consider whether we really want to take that action, and to choose instead to do something else.

10. Reduces anxiety and depression

Meditation increases your emotional well- being, refocuses your attention, and reduces the negative thinking that can fuel depression and anxiety. Mindfulness practices also improve stress reactivity and coping skills, which can help ease the negative impact of these thoughts.

A meta-analysis of randomized controlled trials found that meditation may help ease high anxiety. Other research has shown that 8 weeks of mindfulness practice helps reduce anxiety symptoms in people who have Generalized Anxiety Disorder (GAD). This is important because GAD is often associated with chronic worry and rumination, which can lead to increased anxiety.

11. Improves self-confidence

Through daily practice, you can build a stronger sense of awareness, vitality, and positivity into your life. You can also practice noticing when you’re thinking about something that isn’t serving you well, whether it’s a relationship, a job, or anything else. When you catch yourself doing this, you have the opportunity to pause and ask yourself what you’re really feeling. Then, you can choose to either let those feelings go, or take action to change them.

You may notice that when you feel yourself slipping into negative thoughts about yourself, you can catch yourself before they become ingrained habits. You can also use these moments as opportunities to remind yourself of who you really are—a person who has strengths and qualities that make you unique and valuable.

Meditation builds your resilience by filtering out the negative self- talk that often clouds our true self and reenforces a negative self image. You can experience a greater sense of awareness and vitality in your practice, which will naturally boost your confidence. This boosts your self-esteem and helps you feel better about yourself.

Why evening meditation is important

Meditation has been found to have a wide range of benefits; however, the time at which you choose to meditate has a role to play in how much you benefit. Meditation can be practiced at any time of day, but meditating before bedtime is best for people with busy lives or if you struggle with getting a good night’s rest. You can greatly benefit from dedicating as little as five minutes at the end of your day to quiet your mind and reflect on the stillness this practice brings.

A consistent morning meditation practice calms the mind and allows us to gain greater insight into life’s important lessons. One of the great things about yoga and meditation is that they’re endlessly adaptable to individual needs and lifestyles. There are many different meditation techniques you can explore and implement at the start of your day to boost your sense of wellness, reduce your levels of stress, and increase your energy levels.

It’s important to note that meditation isn’t a quick fix. You need to dedicate time to practicing it regularly. But once you start meditating, you won’t want to stop!

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