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Find Serenity and Balance with a Brief Bedtime Stillness Practice, Set Your Zen Timer with Chime

A Stillness Practice for before Bedtime

A Stillness Practice for before Bedtime

Tailgaters. Telemarketers. Teenagers. When you can sum up your day that way, it’s easy to respond with a few choice words of your own. Yet losing your cool rarely feels good or reflects your best character. To maintain your center and stay true to yourself, try this technique from David Simon, M.D., medical director and co-founder of the Chopra Center for Well-Being in Carlsbad, Calif.

Every night before bed, take a few minutes to mentally replay your day. This simple process gives you a different perspective on your actions, along with the opportunity to right any wrongs.
* Set your Zen Timer with Chime for 5 to 10 minutes. Sit up in bed with a pillow propped behind you; bend your knees or cross your legs comfortably on the bed.
* Close your eyes and take a few slow, deep breaths. Observing the in-and-out flow of your breath, allow your body to relax and your mind to quiet.
* Let the day’s events unfold. Picture each one from the time you awoke to the present.
* Notice if your body reacts negatively during any part of the process. A churning in your gut or a nervous response may signal something unresolved.
* Reflect on this particular event and ask yourself if you acted correctly. If anything feels unsettled, note it in a journal with the intention of addressing it the next day.

Revisiting unresolved issues offers you a second chance to do the right thing, Simon says. Maybe a disparaging remark was said about someone you like and respect, but you didn’t speak up at the time. Now you can tell the person who made the remark why such talk makes you uncomfortable.

Over time, annoyances like traffic jams will seem less significant and stressful. “You’ll be able to stay centered and balanced as you encounter the ups and downs of life,” Simon observes. Even better, this nightly evaluation will make you more aware of your goals and how they relate to day-to-day activities. “It will help you honor the person you want to be in the world,” he says.

adapted from Natural Health Magazine by Sarah D. Smith

The Zen Timer & Alarm Clock with Chime serves as a countdown and interval timer for yoga, meditation, bodywork, etc.; and it can also be set to chime on the hour as a tool for “mindfulness.”

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Posted in intention, Meditation Timers, Meditation Tools, mindfulness practice, sleep, Well-being, Zen Timers