Calming a Racing Mind at Bedtime

Take a moment before bed to try this meditation practice. Draw your attention to the qualities of your thoughts. After waking, take a moment to reflect on the quality of your sleep.

Don't have time to try this now? Come back and try it later! Scan the QR code if this is being used in a briefing.

Recognizing Stress Triggers:

• What thoughts or situations tend to race through your mind when you're trying to wind down after a long shift? How might these stressors affect your quality of sleep or recovery?

Establishing a Calming Routine:

• After listening to the meditation, what steps can you take before bedtime to create a routine that promotes calmness and readiness for sleep? How might incorporating this routine improve your overall well-being?

Releasing the Day's Tension:

• Reflecting on the meditation, what physical sensations or areas of tension did you notice in your body? What strategies could you use throughout the day to manage tension and promote relaxation in the evening?

Activity:

• Evening Wind-Down Journal: After listening to the meditation, take 5 minutes to write down the thoughts or feelings that came up. What is one action you can take tomorrow to reduce the impact of these racing thoughts before bedtime?
• Deep Breathing Practice Before Bed: Commit to incorporating the deep breathing techniques from the meditation into your evening routine. Aim to spend 5-10 minutes practicing this before bed to help clear your mind and prepare for restful sleep.