Skip to main content

To Sleep Better, End Your Day Mindfully

By Kevin Schoeninger

Have you noticed the way you end your day plays a big role in how well you sleep, how you feel when you wake up, and the kind of day you have tomorrow? In this post, I share a mindful way to end your day, release stress, sleep better, and wake up ready for a new day in the morning.

So, how do you typically end your day? Do you go and go until you simply can't go anymore-then crash? Do you click through the channels on TV or scroll through social media? Do you watch the news, have a conversation, or read a book? Do you ruminate over something that happened during the day or feel anxious about what might happen tomorrow?

Now, let me ask you, "How does what you do before sleep make you feel?"

Exhausted? Depressed? Agitated? Resigned? Happy? Grateful? Relaxed?

How you feel before bed significantly affects the kind of sleep you'll have and the kind of day you'll have tomorrow.

What if you could consciously release the day's stress, frustrations, and disappointments and gather the experiences that make you feel grateful, positive, and accomplished? "Daily Recollection" is a simple mindfulness technique. It sets up restful sleep and an empowered day tomorrow.

Before I describe Daily Recollection, let's talk about the essential ingredient of the practice. You need to adopt a Mindful Mode of Attention for it to work.

What Exactly is Mindfulness?

By mindfulness I mean, "Paying attention, on purpose, in the present moment, without judgement-like a curious observer." (Definition based on the work of mindfulness pioneer, Dr. Jon Kabat-Zinn.) Practicing a mindful attention style changes the way your brain operates. It releases lingering stress and welcomes appreciative engagement.

A natural result of Mindfulness is that, instead of being overly-identified with your experiences, you see yourself as "having" experiences. From this vantage point, you don't believe thoughts, feelings, or actions "define you." "Who you are" transcends any experience "you have."

Consequently, you feel less need to attach, hang onto, or ruminate over any experience as if your self-worth depends on it. Instead, you are a curious "witness" who can inhabit an experience and participate in it without being consumed by it. You appreciate present moment awareness and move on to the next moment without being lost in what's happening. This includes moments you enjoy and moments you wish you could forget.

Why is this important?

It's important because mindfulness alters the way your brain encodes experiences. Every experience gains a layer of awareness, freedom, and choice. With mindfulness, you learn you can choose what you focus on and how you relate to it, instead of simply reacting as a "victim of circumstances."

In Daily Recollection, I use the image of "putting on your Mindfulness Cap," to symbolize adopting this Mindful Mode of Attention.

Set up for Daily Recollection

Daily Recollection is a practice to do at the end of the day, just before sleep. A few preliminaries will set you up for success.

First, begin the process of going to bed at least 30 minutes before you want to be asleep. Put away things you are working on. Write important "To Dos" left over from today on a list for tomorrow. And, set up anything you need for your Intentional Practice first thing in the morning.

Second, have a self-care routine of washing your face, brushing your teeth, going to the bathroom, saying goodnight to significant others, and anything else you need to do to prepare for some quiet time for yourself.

Finally, lie down in bed on your back and put on your Mindfulness Cap. Again, this means: "Adopting an attitude of paying attention, on purpose, in the present moment, without judgment-like a curious observer." Then, follow these steps:

3 Steps of Daily Recollection

1. Mindfully Observe how you feel right now, lying in bed. Note any prevalent thoughts, feelings, and body sensations. Notice them without following them or getting lost in them, just be curious to witness what is happening inside without trying to change it.

2. Take this same Mindful Observation back through your day, hour by hour, from the present moment back to the time you woke up. Make note of moments of stress, frustration, and challenge as well as moments when you felt happy, satisfied, and accomplished. You don't have to recall every moment of the day, just ones that stand out as particularly poignant for one reason or another.

As best as you can, see if it's possible to do this without judgment, analysis, or trying to fix anything. See if you can simply make note of experiences as a curious observer who appreciates awareness in each moment.

Especially, make note of the feeling tone of your experiences-emotionally discern what felt good and what felt not-so-good. Be grateful that you learn and grow from all types of feelings and experiences. Then, consciously set them aside and move on to the next moment in time, until you arrive at the feeling you had upon waking this morning.

3. Return to present moment awareness of lying in bed. Smile with gratitude for all you've experienced and learned in this day. Smile with gratitude for the opportunity to rest. Call to mind what you will do first thing in the morning to start your day in a positive intentional way. (See last week's post for suggestions.) Finally, take a few, slow, deep breaths, let go of today, and welcome a good night's sleep.

Can you imagine what a difference it would make if you ended each day in such a mindful way?

Enjoy your practice!

Are you ready to be free from negative thoughts, feelings, and beliefs that stress you out and keep you stuck? Click Here to visit my blog for insights, tips, and tools to release stress and find your Clear Quiet Mind. Subscribe for weekly updates and get a free guided meditation!


Popular posts from this blog

4 Common Mistakes Email Marketers Make that Result in Lost Revenue | Guest Post

It has long been established that email marketing is one of the most effective methods of getting the word out about your organization. With an ROI of $38 for every $1 spent, there just aren’t any other avenues that come even close.
That doesn’t mean that every email marketing campaign will be successful, however. If you’re not careful as you lay out your campaign, you could find yourself making some mistakes that will end up costing you.
Overhyping the Subject Line
We’ve all seen it before. “Amazing results in just one hour!” “ You won’t believe how effective this product is!” Clickbait subject lines have been around on email marketing messages longer than anywhere, and it’s a big turnoff for customers. A sensationalized title that delivers something less than it promises damages the trust you want your customers to have for your company. After a while, they’ll stop opening your messages entirely.

Even something as simple as “Amazing new product!” can backfire if the pro…

Learn the Difference Between Nuru and Tantric Massage

Massage is always soothing and relaxing, but this becomes more erotic when it involves the sensual touch of a masseuse. From gentle rub down to arouse you to the core whilst you are naked, the ladies know the techniques that can give you mental and physical stimulation. Amongst all the raunchy massages, Nuru and Tantra hold special mention. Both the massages are extremely erotic, but have dissimilar goals and techniques. So, how can you distinguish Nuru massage from Tantra?

Nuru massageOriginated in Japan, Nuru is a special gel that is applied to the recipient’s body. This massage is all about body to body rub where the giver and the receiver will be naked. The massage may or may not end in sexual intercourse depending on the client’s demand. The goal of the Nuru is to trigger various sensations and emotions of the body so that the recipient becomes stress-free after the session.How it is done?During the session, the massage lady enters the room and unclothed herself. The receiver too…

Learning Ways to Effectively Deal With Depression

Depression is one of the most common mental health disorders in the United States. As per the National Institute of Mental Health (NIMH), in 2015, more than 16 million adults in the country suffered from at least one major depressive episode in the previous year.

Depression is a serious mental health condition that affects the way an individual thinks, feels, reacts or makes choices in life. Although symptoms of depression can be effectively mitigated with the help of treatment options such as therapy, meditation, counseling sessions, and exercise, the real problem arises when none of these strategies works, leaving the patient in a helpless condition. This is the time when one should look beyond conventional therapies and find various ways to come out of depression and lead a happy life.

Today, many treatment centers provide experiential therapies in combination with the conventional treatment method to help a patient achieve long-term benefits. Here are some simple yet effective ways …

Personal Evaluation - Are You a Good Shepherd?

Are you a hireling or a good shepherd? It is a great privilege and honour to have people entrusted to one's care as a father, mother, teacher, pastor, or unit head, etc. However, God expects anyone with such privilege to be a good shepherd. This article is aimed at helping the reader to evaluate his or her leadership position, no matter how small the person considers it to be.

"I am the good shepherd. The good shepherd gives His life for the sheep. But a hireling, he who is not the shepherd, one who does not own the sheep, sees the wolf coming and leaves the sheep and flees; and the wolf catches the sheep and scatters them. The hireling flees because he is a hireling and does not care about the sheep. I am the good shepherd; and I know My sheep, and am known by My own - John 10:11-14 (NKJV).

There is excitement for many people when they are made leaders, but many forget that leadership position comes with great responsibility. You may have been made a leader…

Fitness & Trampoline Go Hand-In-Hand

Do you remember your childhood days you spent jumping and bouncing on your bed, trying insane and at the same time, cool new tricks? You have the chance to regain your childhood memories and burn some calories while having fun! The fitness industry is vigorously growing and including new methods to stay fit and healthy day-by-day. Amongst those, Trampoline fitness classes are slowly coming on top as they help you burn major calories and satisfies your inner child as well. They incorporate aerial aerobics, wild jump cardio, Zumba lean, calisthenics, etc. for advanced routines.

It's one of the biggest facts that different people have different mindsets! If you are one of those for whom exercise routine is not just about more push-ups, more repetitions or heavy weight, then the trampoline exercise classes are best for you. They're a groovy way to bring a newness in your daily regimen.

So, a question which is troubling many minds is that does it work? Is it help…

Tips From Charles - Saving Your Battery

For those of us who either drive or own vehicles, one of the last things we want to experience is a dead battery. But this can easily be avoided.

My family and I bought our first car in November of 1989, and since then, we've either owned or driven several other vehicles, both gasoline-powered as well as diesel-powered. What I'm going to share works for all.When you have finished your driving for the day... and please note... this applies to new batteries as well as to those which are not so new, (two years is considered a normal time for a regular lead/acid battery to work well), do NOT just switch off the ignition and lock up the vehicle! With the engine still running, switch off all the lights, radio and any other electrical appliances: accelerate the engine to a "fast idle" speed which is just above its normal idle speed, but do not race it. Keep the engine running at this brisk idle for about one minute, then release the accelerator and switch off the ignition.I…

Safe Trekking Tips for Trekkers

Trekking is fun but also risky at the same time, mishaps can occur anytime but it is upto us how we reduce the chances by taking right safety measures.

Make Your Treks Safe and Better

Here, I am going to share some Safe Trekking Tips –

First, Choose the Organisation Wisely

Before going on a trek, you should have proper answers of these questions-

Are they experienced? What is their credibility? What others say about them? Are the trek leaders skilled and qualified? What safety do they provide? Is their itinerary good enough for you? How would they handle any emergency situation?

It is very important to ask all these questions, before you choose the organisation.

Mistake which trekkers commit

They prefer to go with local guides because they think, the local guides know better. But, it’s just an assumption!

Yes, they know the mountain trails but not everyone of them is trained to tackle the emergencies. Only few of them are reliable but it’s better to prepare yourself.

How to stay safe?

Choose org…

Boost Your Performance By Going Green

Numerous nutrition related articles talk about preferring a diet rich in green leafy vegetables. Ironically, the ancient Greeks and Romans were aware of their nutritious power; they grew kale and collards and the Romans took them with them on their empire-building campaigns. This good practice sustained their armies and their general populations. Modern diets include many processed foods and you may not have been exposed to these traditional sources of nutrition.

If you are in that unfortunate group, then you may be looking at the selection of greenery at the grocery store and wondering what to select and why. A brief summary of the top powerhouse green leafy vegetable choices and their nutritional benefits may make your next trip and your transition to a healthier diet a little easier.

At the top of the list is the almighty kale. A variety of different types of kale leaves is available in some supermarkets, but most common is that classic curly-leaf kale. As a general guide, the darke…

Tata Hexa Reviews: Specifications, Variants, Features and Price

Till January 18, 2017, domestic car maker Tata Motors had Tiago hatchback to make it fly on the sky of success with its remarkable performance and over whelming response from Indian car enthusiasts. But, now the native car maker has one more name to enjoy this ride of success in the form of Hexa SUV, which made its debut on January 18, 2017 and succeeded in receiving the same encouraging response from the motorists which its sibling Tiago had received almost a year. However, the encouraging response received by Hexa becomes more important in current scenario, because of the internal disturbances taking place inside the house of native car maker.

The internal condition of Tata Motors after termination of Cyrus Mistry as the CEO of company is not hidden from anyone, but ignoring all those issues launching the new product strictly according to determined schedule is enough to reveal the commitment of Tata Motors towards its customers.
So, won't it be interesting to know about the featu…

God Knows

God Knows

Bible Verse
Come quickly, LORD, and answer me, for my depression deepens. Don’t turn away from me, or I will die. Psalms 143:7 (NLT)

Thoughts & Message
How I thank God for the honesty of David. When I went through a dark season in my life the Psalms were an oasis for my soul.
I would come to today’s verse and felt a deep assurance that God knew exactly how I felt. Why? Because He understood David’s plea. David cried out to God in his depression and requested, “Let me hear of your unfailing love each morning, for I am trusting you. Show me where to walk, for I give myself to you.” It was this deep trust in God that led him to the assurance that he would be delivered. David finishes the Psalm by writing, “May your gracious Spirit lead me forward on a firm footing. For the glory of your name, O LORD, preserve my life. Because of your faithfulness, bring me out of this distress.” Today, come to God with your deepest concerns, with your heavy heart and walk away like David with…