Watch: A 10-Minute Guided Meditation Routine That Will Prepare Your Body and Mind for Restful Sleep

When your day has been chaotic, a quick 10-minute guided meditation can be just what you need to calm your body and mind as you prepare for bed.

In this video, Manoj Dias, the cofounder and V.P. of Open—a mindfulness studio that encompasses meditation, breath work, movement, and music, and offers both in-person and virtual classes—will take you through a routine that’s perfect for people new to meditation and for those who may be more experienced with the practice. Because this is a guided routine, your mind can focus more on the calming tasks at hand rather than having to worry about what you should be doing next.

To begin the 10-minute guided meditation, it’s important that you choose a comfortable position, Dias says. If you’re able to lie down, that’s great, but sitting can work just as well too. Just try to make sure there’s nothing even slightly annoying about your positioning—say, a chair that’s putting your back in an unnatural position, or making your feet dangle off the floor. Ask yourself if you’re the most comfortable you can be, Dias says. The answer should be yes!

You’ll begin by taking several deep breaths—the kind that fill your belly and your back—and then exhaling with an open mouth and a gentle sigh. This kind of breathing is important in meditation because it stimulates your vagus nerve, which sends your body the signal that it’s okay to rest, says Dias.

Then you’ll begin the practice: In the video, Dias will prompt you to think of each specific part of your body, from your head to your feet. With each one—say, the crown of your head, where you’ll begin the routine—you’ll think about the area with each inhale. As you exhale, you’ll focus on letting go of that area, and any tension you may feel in that area. Then you’ll go right on to the next spot to continue erasing tension and easing your mind and body.

Block off some time, find a comfortable place, and press play—relaxation and rest is just 10 minutes away! We bet you’ll find yourself sleeping better afterward.

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