Evening meditation for relaxation and sleep

What are the benefits of an evening meditation?

If you can't find time to meditate in the morning or during the day, an evening meditation can help you unwind in the evening. But in addition to calming your body and mind, meditating in the evening has other benefits.

1. Improved sleep quality

According to a study from JAMA Internal Medicine, evening meditation helps with insomnia (insomnia). The study involved 49 adult participants who had trouble sleeping. It was shown that meditation is a technique that creates a relaxation response. This relaxation response is the opposite of a stress response and allows for better sleep. This is because sleep problems are often linked to stress.

2. Less stress

Meditation reduces stress and anxiety. When we are stressed, our bodies produce the stress hormones cortisol and adrenaline. This then activates our fight or flight response. If stress persists for a long time, we can begin to feel exhausted and anxious.

An evening meditation helps deal with stress. In fact, the end of the day is a stressful time for many people. Meditation reduces stress by calming the nervous system. During a meditation, less stress hormones are released and your alpha waves (which create a state of relaxation) increase. This ultimately brings about a calm and relaxed feeling.

3. Positive mood

Stress has a negative impact on our mood. Feeling upbeat and cheerful is almost impossible if you experience a lot of stress. Yet, chances are you build up stress throughout the day. Meditation is a good way to reduce this and thus improve your mood.

A short evening meditation can already improve your mood. In the Meditation Moments app you will find several guided evening meditations by Michael Pilarczyk. End your day on a positive note by taking 3 minutes in the evening to express gratitude, for example. Did you know that people who practice gratitude generally feel more optimistic? A short evening meditation to reflect on the things you are grateful for can already make a difference.

4. Strong relationships

Meditation teaches us to respond without judgment. Not only to yourself, but also to others. Meditation has been shown to increase our understanding of others and ourselves. This is because meditation improves our ability to recognize and express our own emotions. Meditation also makes you more emotionally stable, making you less likely to be influenced by negative people.

Meditation helps develop strong relationships. When you feel calm and relaxed, people are more likely to open up to you. Regular meditation also releases the substance oxytocin. Oxytocin is also called the "cuddle hormone" and makes you feel warm. An evening meditation in bed with your partner is therefore a good way to ensure a moment of connection.

5. More creativity

Creativity is not something only artists possess. Everyone can tap into their creative ability, only this ability often ends up under the surface. But how do we make sure there is room for creative thoughts?

By meditating in the evening, we calm our thoughts. The stillness and clarity that arise give room for new thoughts. Not surprisingly, our most creative thoughts arise at times when you least expect it: just before going to sleep or in the shower.

An evening meditation for creativity calms your mind and allows you to access your own creative potential. The Meditation Moments app has meditations specifically focused on creativity and inspiration. During the meditation "Creation and Inspiration," open yourself up to inspirations and make space for creative thoughts.

How can you meditate in the evening?

You don't have to be an experienced meditation practitioner to enjoy the benefits of an evening meditation. Just a few minutes of meditating before you go to sleep can make all the difference. There are several ways you can meditate in the evening:

Guided Evening Meditation

During a guided meditation, another person's voice guides you through the meditation. You are given instructions on how to breathe and how best to relax. The voice may also have you visualize a situation.

Before sleeping, listen to a guided evening meditation with Michael Pilarczyk. You can find these in the Meditation Moments app:

• Choose an evening meditation from the Meditation Moments app (Sleep well category). Lower the brightness of your phone or laptop.
• Turn on the meditation while lying or sitting in bed and take a deep breath.
• Focus on the voice. Do your thoughts wander? Refocus your attention on the person's voice.

Mindfulness meditation

A mindfulness meditation brings you into the here and now. This is done by focusing on your breath, body and awareness. See your thoughts as clouds floating by. Notice them, but don't condemn them. This is how to do an evening mindfulness meditation:

• Find a nice space without distractions. Lie down or sit in a comfortable position.
• Focus on your breathing. Breathe in for 10 counts, and hold for 10 counts. Then breathe out for 10 counts. Repeat this 5 times.
• Inhale and tighten your body. Pause, relax and repeat. Repeat this also 5 times.
• Observe your breathing and body. How do you feel? Try to consciously relax when you feel tension in your body.
• If a thought arises return to your breathing.

Bodyscan meditation

During a bodyscan meditation you focus on each part of your body. The goal is to become more aware of your physical body. By focusing on your body, you can relax it better. This, in turn, helps you sleep better. The Meditation Moments app has several body scan evening meditations. The "Evening Body Scan" (Sleep Well category) connects you with your body and makes you feel relaxed. But you can also do a body scan meditation on your own:

• Find a nice space without distractions. Lie down or sit in a comfortable position.
• Close your eyes and breathe slowly. Observe the weight of your body on the surface.
• Bring your focus to your face and relax your muscles.
• Move your neck and shoulders and then relax them.
• Continue with the rest of your body. Move your arms and fingers and continue to your back, abdomen, legs and feet. Observe how each body part feels.
• Focus again on your breathing as your mind wanders.