1. Add soft, gentle lighting
‘Light is the most powerful trigger for our circadian rhythm – our biological body clock and natural way to regulate sleep which, before the advent of electricity, was governed by sunrise and sunset,’ explain wellness experts Karen Stone and Colin Reeve of Peaceful Way Retreats. ‘In the time before sleep, keeping the lighting low is key.’
Consider swapping your light bulbs to a lower lumen rating or a cool coloured hue. You should also make your room extra dark with blackout blinds or use a sleep mask. This helps to minimise light disturbance, allowing you to sleep soundly. We rate the bestselling Drowsy Silk Sleep Mask, a cloud-like eye mask that’s often described as a hug for your face.
2. Invest in your space
Investing in quality products for your bedroom is key to a good night’s sleep. Opt for a comfortable bed, with a good mattress and appropriate bedding for the season. You should also think about pillows and props for either sitting or lying with the right support.
If you want an area separate to your bed to meditate, perhaps see if you can dedicate a corner of your room. Add a comfortable floor cushion or a soft blanket and incorporate gentle lighting or scents with an essential oil diffuser to make it a sensorial practice.
3. Clean up and declutter
A tidy bedroom free from clutter will help you feel calmer and balanced – and make it much easier to both meditate, and sleep. To get started, clear surfaces, choose calming colours and minimise accessories.
The experts also suggest introducing a calming scented candle (try lavender) into your relaxation space, or an air purifying plant.
Try indie brand Sho-moon’s meditation candles. Handmade from natural wax, the Calm Candle contains mandarin and chamomile notes to bring balance to your day. Best of all, each candle comes with a complimentary Reiki-infused audio meditation to help you find calm and inner peace, accessed via the QR code on the lid. Genius!
4. Embrace the power of noise
It might surprise you, but using sound in a particular way can actually create a relaxing atmosphere and the perfect environment for a meditation practice.
Karen and Colin explain: ‘We all know how stressful it can be if there’s a lot of noise when you are trying to relax, but using sound in the right way can be really beneficial to move you towards a meditative state. There are plenty of apps and recordings of calming music so do your research to find what sort of sounds are relaxing to you – whale sounds aren’t everyone’s idea of calm!’
If silence is more your thing, invest in earplugs or opt for something like a white noise machine, which produces a consistent background noise that can mask other noise disturbances.
POLLY WREFORD
5. Take time to pause
There’s a lot to be said for taking a moment to pause. You can use your breath to anchor your wandering mind and focus your attention. There’s no need to change how you are breathing, just notice it and become aware of it. And avoid reflecting on your day or thinking about tomorrow, but rather sit in the present moment.
‘Carve out a set amount of time to practice a pause and be deliberate in creating a mini “retreat” on the inside,’ advise Karen and Colin. ‘Training your awareness in this way promotes relaxation. Even a few minutes can help you recharge and refresh and provides an opportunity for your nervous system to regain balance.’
