Mindfulness Monday

Mindfulness Monday: Mindfulness in the Moonlight

Last week’s post gave some ideas on how to incorporate a mindfulness practice into the morning.  This week we’ll focus on some practices that can be integrated after the sun goes down.

Evening is a great time to invest in a little mindfulness practice.  Rituals at bedtime can result in better quality sleep, which has a significant impact on overall wellness.

The following are three ways to find your center, no matter which side of the bed you sleep on:

-Be Still With a Body Scan: Starting at the crown of the head and working down, systematically relax muscles from head to toe.  Notice any areas of tension and see how you can relax them, either by changing position or simply focusing on releasing.  This is usually best performed with eyes closed, but a soft focus on the ceiling also works.

-Say Goodnight with Gratitude: Think of three good things that happened during the day.  This is a nice way to train your mind towards the positive and is great of you tend to be a night time worrier.

-Lounge with Your “Legs Up the Wall”: Try a little yoga with Legs Up the Wall Pose.  Sit with one hip pressing against a wall or headboard.  Spin around and place the backs of your legs on the wall.  Breathe deeply.  This pose is lovely after being on your feet all day, as well as post travel.

For more ideas head over to the Joyful Gym Rat page on Facebook!

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Photo credit Mary Ellen Blacker