Experts Corner

Mindfully Falling Asleep – A How-To Guide

May 8, 2023   By Carolyn King

Wondering if mindfulness is the key to better sleep? According to kinesiologist, author and positive psychology coach Carolyn King, it just might be! To help you drift off sooner and sleep soundly through the night, we’ve asked Carolyn to write a handy guide to mindfully falling asleep. Let us know if these tips help!
Getting a good night’s sleep is imperative for a healthy mind, body and soul. And mindfulness is a wonderful way to help relax your mind and your body for a restful night’s sleep.
Here are some wonderful tips to help you Mindfully fall asleep…

A Mindful Download

Many of us have those pesky thoughts running through our minds just as we are trying to fall asleep. Some of these thoughts may be about what we need to get done tomorrow, while other thoughts may be about what is not going right in life at the moment. Either way, we need to help quiet these thoughts if we are to get a good night’s sleep. So, the first thing I highly recommend is a journalling practice.

Spend about 5-10 minutes downloading your thoughts onto paper. Before you begin to write, touch and feel the coolness of the paper. Pick up the pen and feel the weight of the pen. As you write, imagine your thoughts and feelings are flowing from your mind and body onto the paper. Allow your body to release as you download the words onto the paper.

A Mindful Shower

Before going to bed, a warm shower can help relax your body and prepare it for sleep. In the shower, spend a few moments connecting with the sensation of the water on your body. Feel the water cascading over your shoulders and your body.

Next allow your sense of smell to inhale the fragrance of your soap. Ensure it is a fragrance that you like and that brings about a sense of relaxation. Lavender is a great scent, and lavender essential oil has been shown to calm the mind.

Lastly, listen to the shhshhshh sound of the water as it hits your body and the surrounding area.  

Fully embrace this moment and feel gratitude for the wonderful warmth of the water as it cleanses your body.

Mindful Breathing

As you lie in bed, pay attention to your breath. Notice how it feels to breathe deeply into your body, and then to breathe out completely. Pay attention to the sensation in your chest and your abdomen as you continue to breathe.

Spend a few moments just breathing.

Then turn your attention towards your heart. Imagine you are breathing into your heart and out of your heart. As you do this, bring forth a feeling of gratitude for your warm and comfortable bed. Allow your body to sink into the bed, as your muscles relax. Feel the weight of the blankets on your body and the softness of your pillow.

If you find your mind is still wandering, consciously connect with each of your toes. As you inhale, take the breath all the way to your big toe on your right foot. And then continue to each of your ten toes.

Allow yourself to drift off into dreamland where you can have a restful and restorative sleep.

Written by Carolyn King from

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