Day 25 - Night

I try to let mindfulness be the bookends of my day. Just as I eased into the day, with a bit of self-care and quiet, I try to calm my mind and settle my body before crawling into bed. (This article from Headspace provides the usual suggestions for good sleep hygiene.) Once my phone is charging in the other room and I've kissed Patrick goodnight, I spend a few minutes gathering the scattered parts of myself. I may write in my journal, read a bit, listen to music or a meditation, but I always say my prayers mixed in with a good dose of metta.

My usual words go something like this, commentary provided in italics:

May I be filled with lovingkindness

I almost think of this as a seed and by repeating these words as I fall asleep, I'm watering it and hoping it grows into something substantial over the course of my lifetime

May I be safe from inner and outer danger as well as all those I love

I pause to call to mind particular individuals. Some days I change the words to May I shine boldly, not afraid to be my full self but allowed to be seen by others.

May I grow deep roots and lift grateful arms

This is where I tap into my tree nature - see Day 16 - Trees

May I be happy and at ease

I reflect on my day, in religious life we called it examination of conscience, and look back to see where I went with the flow and where I got in the way

May I remember my dreams in the morning and enjoy them throughout the night

This is my own addition. There was a time in my life when I dreaded dreams but that was a long time ago. Now I consider each night a possibility for new adventures and opportunities to explore the rich landscape of my inner world.

Create your own nighttime ritual.

Practice Options

• This is one of my favorite nighttime meditations by Julie Peters. I've listened to it dozens of times but don't think I've ever managed to stay awake through the whole thing.

• Insight Timer offers tons of sleep music and meditations. My friend Bill recommended this particular one. When I wake up in the middle of the night, I'll drift back to sleep with this hour long relaxation.

• I always sleep better at night when I've exercised earlier in the day. John Thurman is one of my favorite yoga teacher. John offers a recorded Yoga Nidra class, a guided meditation that is a powerful way to learn to relax. Find a spot to lay down where you won't be disturbed for a half hour. Think of this as a blissful nap.