"Meditation brought calm into my life when chaos pursued. It is such a great tool in whatever form it can be included."
I remember attending a sleep workshop with a dear friend many years ago. She led us through a yoga practice, sharing a few different sleep promoting poses. The aim of the workshop was to calm the busy mind and body before bed.
Each participant left the workshop with a small jar of walnuts from her tree, and a booklet with pictures of the yoga poses and space to journal.
Over the years I have picked up and put down this practice and it has evolved into something that can now be summarised into three points. This has perhaps become an abbreviated version, but I do think the essentials are here.
To calm a busy mind, I tend to start at a practice that can easily be remembered as “5, 5, 5”.
Begin by clearing away any clutter and then prepare yourself as you would normally for bed, making sure to wear something comfortable and easy to move in.
The order in which you do “5, 5, 5” isn’t important. You can play around with it till it feels authentic and suitable.
Gratitude List: On a paper, write down 5 things you are grateful for. They can be things that happened to you during the day. They can be specific or broad. You might find that 5 is challenging and the list might get repetitive each day. Try your best to unload from each corner of your mind, this is an important part of the “5, 5, 5” practice. Here is an example of a list I wrote:
My children, the hugs at the end of the day are special
My lunch time walk through town
My parents and the support they show each of us when we need it
Card games before sending the kids to bed
Passed down recipes that my children now love.
Legs up the wall: Getting into this position is the hardest part. Once you are there, you melt into stillness. Stay in this position for 5 mins. Once you have practiced this for a few consecutive days you might like to try a variation, you can find these online.
Sit with your right side against the wall. Bend your knees.
As you turn to lie flat on your back swing your legs up against the wall.
Place your hips against the wall or slightly away.
Place your arms in any comfortable position, palms facing up for receiving, down for grounding or on your body for connecting.
Stay in this position for 5 minutes.
To release the pose, gently push yourself away from the wall.
Relax on your back for a few moments.
Draw your knees into your chest and roll onto your right side.
Rest for a few moments before slowly making your way back up.
Eat walnuts: Walnuts contain three things that are magic for sleep. Eating 5 of them a few hours before bed might be the trick to a peaceful nights rest.
Tryptophan: Walnuts are a good source of tryptophan. This amino acid is used by your body to produce serotonin and melatonin, both of which play a crucial role in regulating sleep patterns.
Melatonin: Walnuts naturally contain melatonin. This hormone is responsible for governing your sleep-wake cycle. It is essential for achieving quality sleep.
Magnesium: The magnesium in walnuts helps your body and mind relax, making it easier to fall asleep and stay asleep throughout the night.
At the end of your day, to reset for the next, spend a few moments in the meditative practice of “5, 5, 5”. You might find that this practice wipes the slate clean and as a result you might find it easier to get to sleep.
You can adjust each part, you might feel that 5 mins of legs up the wall is not enough. You can increase the practice to “10, 10, 10”. It all depends on how much you need.
This practice is one that you can do with your children. Creating a meaningful bedtime routine that will help them to have a restful evening and peaceful nights sleep. You can adjust the practice to suit your family, perhaps you will talk about what you are grateful for, rather than writing it down.
Remember that it takes 28 days to build a new habit. Be kind to yourself on this journey.
“Remember that Meditation is not a way to enlightenment nor is it a method of achieving anything at all, it’s the actualisation of wisdom, the ultimate truth of the oneness of all things.”
© Meditations with Alma - Alma Rowhani-Farid 2024
Alma Rowhani-Farid- Alma is a Meditation Teacher and Doula working in Mount Gambier and surrounds. Alma runs weekly sessions, monthly circles and workshops under Meditations with Alma.
“Meditation has always been a part of my life, as children we were thought to reflect on each day to learn from it. In 2017 a friend and I decided to run free yoga meditation sessions at the Blue Lake Soccer Club. It was such a successful night that when she moved - I decided to continue the meditation section of it. We ran it out at Our Tribe space for a donation and then they sold the building. I now run most sessions out of Inner Sanctuary Collective and the Girl Guide Hall”
Say hello and connect with Alma on her Instagram https://www.instagram.com/meditations_with_alma?igsh=MWpzN2M4NXM1a296bw%3D%3D&utm_source=qr and Facebook https://www.facebook.com/meditationmountgambier?mibextid=LQQJ4d
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