Good news for anyone looking to sleep better and improve life quality! In a 2019 study, 59 older adults with poor sleep were split into two groups: one group followed their usual routine, while the other added a 30-minute bedtime ritual with deep breathing, body scan meditation, and soothing music played through Bluetooth speakers. This peaceful routine was practiced daily for eight weeks before bed.
The results? The intervention group saw a big drop in their Pittsburgh Sleep Quality Index (PSQI) scores, meaning they had better sleep quality, fewer daily disruptions, and felt more rested compared to the control group. They also had higher overall quality of life scores on the Pictorial Thai Quality of Life (PTQL) test.
If you’re looking to unwind before bed, this simple practice could be the key to better sleep and a more refreshed, balanced day!
Body scanning is a mindfulness technique that involves slowly focusing on different areas of your body, relaxing muscles and releasing any tension as you go. It’s a simple practice that you can do anywhere, whether you’re at home, sitting at your desk, or even standing on a bus. It’s also beginner-friendly, making it a great way to start or enhance your mindfulness journey.
There are many ways to do a body scan depending on your needs, but here are some general tips:
How to Do a Body Scan Meditation
Here’s a step-by-step guide to try body scanning yourself:
Find a Quiet Space and Get ComfortableChoose a quiet spot where you won’t be distracted. You can lie down or sit comfortably.
Begin with Deep BreathsStart with three slow, deep breaths. Feel the air fill your lungs, then release it slowly. Focusing on your breath will help center your thoughts and calm your mind.
Slow Down Your ThoughtsIf your mind wanders, gently bring it back to the present. You might imagine thoughts as leaves floating away on a river, acknowledging them and letting them go.
Start at One End of Your BodyBegin at your toes or the top of your head. Notice any sensations without judgment. Is there warmth, tightness, or relaxation? Simply observe how each part feels.
Move Slowly Through Each PartGradually shift your attention to each area: feet, legs, torso, arms, neck, and so on. If you sense tension, try to relax that area, breathing deeply as you go.
Experience Your Whole Body as OneOnce you’ve scanned your entire body, take a moment to feel your whole body at once. Some people like to imagine a gentle warmth spreading from head to toe.
Ease Back into Your EnvironmentWhen you’re ready, bring your focus back to the room. Slowly open your eyes, take a few deep breaths, and gently stretch or wiggle your fingers and toes.
Body scanning is a fantastic way to reconnect with yourself and release tension you might not even realize you’re carrying. Try adding it to your day, and you may be surprised at how much more relaxed, centered, and refreshed you feel!
Holistically yours,
Tiffany xo
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