What is Mindfulness? The Ultimate Guide for Beginners
Gabrielle Mastronardo
August 24, 2024
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Creating a mindful evening routine can be a game changer for your overall wellness. When I first came across the Sukant Ratnakar quote, “The beginning of a great day begins the night before.” it really struck a chord with me.
It felt like both an ah-ha moment and also an of course it does moment. Since then it’s shaped my approach to evening routines, and ultimately how I start the next morning.
One hour before it’s time to snooze, my screens are off (except my Kindle) and my phone is put into sleep mode so I am not getting notifications that can drag me back onto my phone.
This seems like an easy thing to do, but you’ll quickly realize how addicted we are to our phones. The first couple weeks I started this I would reach for my phone often- now I look forward to this moment of disconnection.
It’s well-researched that the blue light from screens disrupts our circadian rhythm, hindering the production of natural sleep hormones. By avoiding screens before bedtime, you’ll find yourself sleeping more deeply and waking up feeling more rested.
Another way I signal to my body that it’s time to prepare for sleep is by setting the mood lighting. I turn off the main light and switch on only warm lights, creating a peaceful and serene atmosphere for my evening routine.
I make it a point to stretch every evening, ensuring that I release any tension that has pent up over the day and get nice and relaxed for bed. This routine helps me wind down and prepares my body for a good night’s sleep.
If I have the time, I’ll indulge in a full yin yoga class, sometimes doing it directly in my bed so I can fall asleep right after. I focus on deep, slow stretches and mindful breathing, which not only eases my muscles but also calms my mind.
Before bed, I love to sip on a hot glass of tea or cacao. Not only is it soothing and relaxing, but certain herbal teas promote relaxation and sleep. Chamomile, lavender, and valerian root are known for their calming properties.
Pure ceremonial cacao contains the highest natural levels of magnesium found in any plant, making it extremely relaxing for the body.
My evening routine of course includes taking care of my personal hygiene. Washing my face and doing my skin care rituals. Along with brushing my teeth, and sometimes oiling my hair.
I love this moment of self-care and use it as a time to be mindful, rather than zoning out while washing my face or brushing my teeth, I try to engage my senses mindfully thinking about how it feels to be doing each and every one of these actions.
Reading is my favorite bedtime ritual. I make a point to do it last because I know about 4-5 pages in I will fall asleep.
Be sure to find a genre that you don’t find too stimulating, for example, if I am reading a mystery book I can’t read it before bed because I will not sleep, I will stay up until I know what happens, so those have been removed from my bedtime reading lists.
While we sleep our conscious mind is turned off, but our subconscious mind is still active. Our minds, both subconscious and conscious love to answer a question. That’s what they do, as soon as you ask it something it’ll try to work it out.
Recently I started asking myself a question before bed- typically around something in my personal life I am trying to work out. Something that I want the answer to come from my core, rather than my intellect. Usually the next day the answer will reveal itself to me in one way or another.
Every evening, I take a few moments to write down three things I am grateful for that day. This simple practice helps me reflect on the positive aspects of my day, no matter how small, and fosters a sense of contentment and peace.
It allows me to end my day on a positive note, appreciating the beauty in my life and nurturing a mindset of abundance and gratitude.
Whether it’s just for five minutes or a full hour, I make time to meditate every evening.
This practice helps me center myself, let go of the stresses of the day, and get in touch with my inner peace.
Whether I focus on my breath, repeat a calming mantra, or simply sit in stillness, meditation provides a moment of calm and clarity, grounding me and preparing me for a restful night’s sleep.
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