Sleep is the thing everyone needs more of but can’t quite seem to follow through on. It’s no secret that lots of people experience sleep difficulties and disturbances. In fact, somewhere between 35% to 50% of adults worldwide regularly experience insomnia symptoms. Some people require medications, drugs, or alcohol to fall asleep, while others can fall asleep in no time by just lying down. 

Meditation is a useful tool to help calm the mind and reduce stress. As a relaxation technique, meditation may help enhance inner peace and quiet the mind. When done before bedtime, meditation can help reduce insomnia and sleep troubles by promoting calmness. Continue reading to learn about how to meditate, as well as figure out which of the three types in this article prove most beneficial for you.

How To Meditate

In theory, meditation is very simple. You sit down in a comfortable position and tune out the world. Well, it can be that simple, but seldom does everyone have that easy experience. It can be frustrating at first because quieting the mind and allowing your thoughts to come and go takes time. In the beginning stages, though, you do not need to sit in silence for hours at a time. On the other hand, it’s easy to establish a meditation routine that only takes five minutes out of your day. You can follow these basic steps:

• Find a quiet area and sit or lie down, whichever is more comfortable for you. If meditating at bedtime, lying down may be preferable.
• Close your eyes and take a few deep breaths. Focus on your breathing and don’t pay attention to anything else. 
• If a thought rushes into your mind, just allow it to come and go. Refocus your attention on your breath. 

Be patient with yourself as you experiment with meditation for sleep. A meditation practice is exactly that: a practice. A three- to five-minute meditation session before bed is the perfect place to start. You can increase the time to 10, 15, or 20 minutes as you get more comfortable with the practice. 

Guided Meditation

This type of meditation is a great entry point for beginners, as another person leads you through each step of the practice. There are many videos or audio files of guided meditations, which may instruct you to breathe, relax the body in a certain way, or visualize things. At bedtime, you can listen to a recording of guided meditation. You can find some recordings of guided meditations in the form of:

• Online streaming
• Meditation podcasts
• Apps or websites

The exact steps of guided meditation will vary from source to source. Step-by-step instructions may look something like:

• Select a recording and dim the light of your phone or device that you are using to listen to the meditation. 
• Begin the recording, lie down in bed, and breathe deeply and slowly.
• Focus on the person’s voice and always return to it if your mind starts to wander. 

Mindfulness Meditation

This meditation practice involves focusing on the present, and you do this by increasing your awareness of breath, body, and consciousness. If you notice an emotion or thought, just observe it as it comes. Let the thought or emotion pass without judging yourself. Engage in a mindful meditation practice by doing the following:

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position.
• Focus on your breath and then take big inhales and exhales. Inhale for 10 counts, hold for 10 counts, and then exhale for 10 counts. Repeat this cycle five times. 
• How does your body feel while engaging in this breathing pattern? Is it tight or relaxed? If you feel tension, consciously relax that part of the body.
• When a thought arises, return your focus to your breathing. 

Body Scan Meditation

During this meditation practice, you direct your focus to every part of the body. The goal behind this practice is to increase awareness of physical sensations, including tension and pain. By focusing, you can promote relaxation, which helps you sleep. 

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position to begin the practice. 
• Close your eyes and breathe slowly. Try to notice the weight of your body on the bed. 
• Focus on your face, softening your jaw, eyes, and facial muscles. 
• Move down to your neck and shoulders and try to relax them.
• Continue down your body, relaxing each part until you reach your toes. Notice how each part feels. 
• If your mind wanders during this process, shift your focus back to the body part you are observing. 

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A 2021 study found that people who practiced mindful meditation during COVID-19 reported better mental health than those who didn’t. Those participants also felt that it was easier to be more aware of their surroundings, while simultaneously connecting with inner feelings. By practicing mindfulness, you can benefit the mind and body, and this doesn’t have to be a trivial or difficult thing. Simple breathing exercises, yoga, or other small daily habits can improve mindfulness. 

What Is Mindfulness?

Mindfulness is a sense of awareness of your surroundings and your internal state of being. A mindfulness practice, then, helps you acknowledge your thoughts in a healthy, productive way. In doing so, you can avoid destructive habits or behaviors that cause stress. You can use mindfulness as a tool to mediate stress and promote relaxation. Modern practices tend to focus on meditation, attention, relaxation, and observing passing thoughts. 

In recent years, many reports have stressed the importance of mindfulness and how to practice it in the workplace. Expert advice or blog posts don’t always explain how to make mindfulness a sustainable practice. The following hacks can help you make mindfulness a daily habit. The goal is that you won’t need to think about mindfulness one day in the future because it will be a natural part of your day.

Find Mindfulness Role Models

Find people in your life that are very centered or grounded. If you don’t have these in your family or friend group, consider finding inspiration online or on social media. Allow these people to inspire you and lead you down a more mindful path. Perhaps you follow an Instagram profile that gives you new daily affirmations. Mindfulness can help you realize your happiness via regular practice!

There Are No Mistakes

A lot of people think that there is a right way to practice mindfulness. In reality, there are no mistakes, and it can take 10 to 200 days to make mindfulness a habit. Everyone makes mistakes, but the great thing about mindfulness is that you will eventually start to embrace it as your daily reality. One day, you will unconsciously be in the moment, but be kind to yourself as you begin your journey. 

Record Your Intentions

It can be beneficial to create a mindfulness mantra that you use as a trigger, for example, when you need to direct your focus to the present moment. It can be helpful to maintain a journal to track why you want to make mindfulness a daily habit. In this journal, you can release your frustrations or anything you want to let out. At the same time, write about the small, beautiful moments and then see which entries bring you more joy. Documenting your mindfulness can help cultivate more of it!

Don’t Censor Yourself

It is very easy for the mind to think about nothing and anything all at once. Yogis refer to the constant whirlwind of thoughts as “the monkey mind.” When practicing mindfulness, the goal is to witness these thoughts without attachment or judgment. Turn one of your senses in another direction and aim to become more aware of the moment, even if it is mundane. There is something very beautiful about observing yourself in the present!

Focus On The Benefits

As you engage in mindfulness practices daily, focus on the benefits you may or may not notice. Do you regularly engage in old, harmful, self-sabotaging routines? Is there anything different about you or the way you behave? Humans are naturally goal-oriented, which is not always a bad thing. Mindfulness is about the journey and commitment to the practice. Instead of focusing on a specific goal, empower yourself by realizing what you’ve gained along your journey.

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It’s very easy to carry around regret, guilt, or shame, and yet forgiving yourself is often such a challenge. In fact, the ability to forgive yourself is the fundamental step that most people miss, and they can’t move forward without it. A 2017 study, for example, found that the ability to forgive is associated with greater life satisfaction, and that spanned all age groups. 

What Is Self-Forgiveness?

The researchers behind a 2018 study defined self-forgiveness as a positive attitudinal shift in the feelings, actions, and beliefs about the self. This feeling followed a self-perceived transgression or wrongdoing. Forgiving yourself may help restore a positive sense of self and help protect you from the toxic effects of shame, guilt, and regret. The antithesis of self-forgiveness, then, is self-loathing or berating the self, according to therapists.

People have a tendency to think that they need to be perfect at all times. This frame of mind is a self-protective mechanism because there are consequences when you are not perfect. The beauty of human beings is that they are imperfect, but the thought of being imperfect is quite scary. Forgiving yourself ultimately comes down to exploring what happened and processing feelings associated with negativity. The following tips should help you on your path to self-forgiveness. 

Reframe How You Think About Your Mistakes

If you want to forgive yourself, you have to reframe the way you think about your mistakes. The average person thinks in polarities, i.e. successes versus failures, strengths versus weaknesses. These polarities can coexist, but you have to figure out how to make that happen. Swirl your brokenness with beauty and shift away from that polarized way of thinking. Ultimately, you’ll have a richer understanding of the self. 

Don’t “Should” Yourself

It is easier to berate yourself than to forgive yourself. Another common practice is “shoulding” yourself, meaning that you focus on what you should do or should have done. When you think in that way, you judge yourself unnecessarily and limit the potential and work you can do to think openly. Don’t judge or should yourself; rather, take the time to learn from past mistakes and use those experiences as tools for positive change. 

Take Responsibility For Your Actions

When you start to reframe how you think about your mistakes or actions, you can embark on the journey of the four R’s of forgiveness. The first R is responsibility, because in order to forgive, you have to first take responsibility for your part in the story. This can be very difficult and scary, but it is quite heroic to take responsibility for yourself. Unfortunately, taking responsibility also opens up the doors to remorse and regret, which brings us to the next point.

Don’t Deny Remorse Or Regret

The second R of forgiveness is remorse because feeling remorse is very natural after taking responsibility. Remorse is actually how you move toward handling the situation in a healthy way. It’s how you “build the muscle of self-forgiveness,” because you allow yourself to feel the pain. You cannot simply let go and forget because it is healthier to sit with your feelings and process them. When you encounter remorse, don’t shy away; rather, allow the pain to move through you to come to a resolution, which can ultimately reduce the chance of that mistake happening again.

Rectify Your Wrongdoings

When you take responsibility and embrace remorse, you can reach the third R, which is restoration. Restoration is about apologizing to yourself and making amends. That can occasionally mean asking friends for forgiveness, but also supporting your remorse with a change in behavior. Part of forgiving yourself may involve righting your wrongs with others. Even if your forgiveness doesn’t have to do with anyone else, the relationship with yourself often needs restoration. This is an important step on the road to self-forgiveness because you ultimately shift the narrative from a broken place to one of evolution. Nothing can change if you just leave it the way it is!

Find The Lesson

The final R of forgiveness is renewal, a process during which you can grow having learned valuable lessons about yourself. Self-compassion experts state that renewal is about understanding what led to your mistake and making the conscious effort to prevent it from happening again. Take the time to consider if environmental factors influenced you at the time. Were you under a lot of stress or did you act out in an irrational way? Look beyond yourself and how you interpret the situation. Sometimes, you realize that you didn’t make a mistake at all. You were just trying to live the only way you knew how at the time. Now that you know better, you can act differently moving forward. 

If you find that you still need assistance after these steps, consider speaking with a mental health professional. Nobody needs to struggle alone, so reach out to someone and talk about your difficulty or inability to forgive yourself. There are countless resources that can help you move forward in this life, so use them if you need to!

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Intentional living may sound like a complicated, lofty idea that you hear at a self-help seminar. It’s not confusing, nor is it difficult; rather, it is a way of life that can help you grow as a person and reflect on life in a positive way. What does it mean to be intentional about the way you live, though? Is intentional living available to everyone? It is, and we will do our best to help you do so with the four creative exercises in this article. 

Living with intention means that you build your life around your core beliefs and values. Your day-to-day may look different, but you are not acting on impulse or operating in a state of exhaustion. Intentional living is more about taking control of your day. For example, living with intention could involve taking a long walk with your partner because movement and quality time take priority. Make sure that your favorite activities make it into your schedule and prioritize self-care. We hope you can live with more intention by experimenting with the following creative exercises. 

Define Your Beliefs: Write A Manifesto

Who are you and what do you stand for? What do you believe in? You can answer these questions by creating a personal manifesto. Intentional living doesn’t mean you have to have your life figured out, but you do need to consider your direction in life. If you don’t know where you want to go in life, one way to clarify that is to create a manifesto. A manifesto can be a collection of ideas expressing what you believe in and daily reminders of how you want to live your life. Write down your values, your code of conduct, quotes and affirmations, and a declaration of who you are. 

Describe Your Perfect Day

Think long and hard about your perfect day. Envision your entire day, from the time you wake up until your head hits the pillow at night. What does that day entail? This exercise serves two purposes: to help clarify priorities, values, and dreams, and to find your next step in life. You may dream about having a healthy, active lifestyle, but what does that look like? Are you hiking every day or spending afternoons at the gym? Knowing exactly how you want to be active or healthy can help you understand your motivation. In order to find your next step in life, you have to compare your current everyday life to your perfect day. Do you notice the differences? Now, what small adjustments can you make to have your everyday resemble your perfect day? Not every day will be perfect, but you have to strive for the best!

Write A Letter To Your Future Self

Outline how you want your life to look and feel after a certain period of time, for example, three months or one year. There are many services that you can use to schedule an email to yourself at a certain time. Think about what you want your life to look like by the specified point in time. This exercise can inspire you to reevaluate your current situation, adjust your life, and consider other things that can help you achieve your goals. When you receive your future self email, you’ll be able to reevaluate your life once again and course correct if necessary. 

Fill Your Jar

Everyone, whether they like to admit it or not, has a limited amount of time and energy. Life is about tradeoffs, and spending time doing one thing means that you aren’t doing something else. You use the “fill your jar” exercise to create a visual representation of this. You can fill the jar with big rocks, pebbles, and sand. The big rocks represent the most important things in life, while the pebbles are slightly less important, and so on and so forth. What are the big rocks and pebbles in your life? You have limited space in your jar, so make a conscious effort to focus on what matters most to live your life with more intention.

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Mindfulness is something that many people strive for, but grace and peace of mind aren’t easy for everyone to achieve. When you eliminate non-essential possessions, you ultimately free yourself from many of the emotions that keep you stuck in the past. By clearing out the unnecessary, you open your world to the freedom of shaping your life in the present moment, which is the greatest gift of all. 

When you inhabit the present moment, you don’t worry about what happened in the past, or what will happen in the future. The only important moment is the one you’re in, the present. By living in the present, you can often live a more engaged, connected life, being free from judgment and more open-minded. The ability to be present may be the cornerstone of mindfulness and meditation. It’s not just a state of mind that monks aim to achieve; rather, everyone can strive to be more present. 

If you have questioned your ability to live mindfully, you are not alone. Becoming a more mindful person doesn’t happen overnight; rather, it takes work and practice makes perfect. Read on to learn about tips that can help you start living a more mindful lifestyle in the present.

Listen Without Interrupting

In theory, this is an easy tip to follow, but it can be difficult in practice. It is very natural to want to interrupt someone during conversation, especially if something the person said relates to something you’ve experienced. Just listen when people speak to you and don’t block out what they are saying in order to immediately follow up with your next talking point. Genuine interest in a conversation can help it flow naturally, and you won’t need to plan your next comment. 

Journal It Out

You want to keep your thoughts flowing, and allowing them to become stagnant can leave you frustrated or blocked. Swirling thoughts in your mind can remove you from the present by directing your attention to past or future scenarios. Journaling is very powerful and can be of great help when you need to get your thoughts out. After you put pen to paper, make a conscious effort to either let them go, or return to them at a later date when you have the time. 

Forgive Past Hurts

It is very easy for someone to harbor resentment towards another person because of past hurts. If you want to move forward in life, the best thing you can do for yourself is to forgive. Although the harm was their fault, allowing that hurt to impact your mood in the present is your choice. Let go and choose to be in the present moment!

Stop Multitasking:

Juggling too many things at once is an efficient way to burn out. The mind cannot be in two places at once, so make the decision to be in the present moment. Don’t give little bits of your attention to everything you can; rather, give your full attention to one thing at a time and you’ll find that you naturally inhabit the present moment. 

Love Your Job

If you are one of those people who just “survive” the workweek, then you are wasting 71% of your life. Living for the weekend means that you are far from living in the present. If you dislike your job, there are two options: find a new job that you love, or find something about your current position that you appreciate. Look at your work in a more positive light to invite more mindfulness into your life. 

Stop Worrying

This is easier said than done, but you cannot fully appreciate the present if your mind is elsewhere. Don’t worry about tomorrow because it will happen whether you worry about it or not. Worrying does not accomplish anything, except redirect your energy out of the present. Focus on today and don’t waste your mental energy worrying about things that haven’t happened yet. 

Let Your Phone Die

This is a scary thought, but people spend too much time on their phones, whether they scroll the gram or answer emails. You can easily worry about the future and take the present moment for granted when the focus is on your phone. Worrying about your phone’s battery percentage also takes you out of the present. Make it a point to either shut your phone off or let it die so that you can bring yourself back to the present via meditation or gratitude. Be grateful for your morning meditation or yoga sequence and watch the rest of your day fall into place. 

Conquer Addictions

Addictions can have a firm grip on your life, and it can feel as though they hold you hostage from reaching your full potential. Don’t let your addictions remove you from the present moment. Find some help and take the necessary steps to overcome these addictions. When they no longer influence your decisions, you can allow yourself to live in the moment addiction-free.

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One of the more inspirational quotes in the Scriptures is found in Matthew 19:26 and it features Jesus as saying, “With men this is impossible, but with God all things are possible.”

Now even though Matthew 19:26 was in reference or regards to a camel going through the eye of a needle, it still has relevance to all matters outside of it. It really does, because no matter with the situation or problem is or may be, truly and surely, with God ALL things are possible! That’s right! ALL THINGS (within the boundaries of Universal or Divine law) are possible with God, and I don’t care what they are.

You can’t be a devout and/or true Christian and embrace God’s word in the Bible (which includes Matthew 19:26) and turn around and believe man’s FDA (Food and Drug Administration) and/or CDC (Center For Disease Control) that there are incurable diseases such as cancer, AIDS, and genital herpes. It simply means that there’s no known cure YET.

How can you believe that with God all things are possible but believe that cures for so-called incurable diseases are not possible? This is contradictory thinking and/or believing!

Matthew 19:26 clearly expose the falsity of so-called incurable diseases because with God all things are possible including healing of so-called incurable disease. As Matthew 19:26 says, “…with men it is impossible…”

With man (Western medical doctors), healing from genital herpes, AIDS, cancer and other diseases are in fact impossible to heal or cure!

Worldly knowledge cannot cure or heal any degenerative disease, but spiritual knowledge can. In fact, it is worldly knowledge predicated upon worldly living that plays a major role in the development of most diseases. Degenerative diseases are ‘civilization’ diseases, diseases that result from being civilized.

It doesn’t matter about civilization or being civilized. What matters most is being conscious! Consciousness is the key! Not civilization! And the great thing about consciousness is that all human beings can become conscious.

The world commonly acts against God and God’s divine, higher law and this is the origin of man’s diseased state. If we truly obeyed God we wouldn’t be getting sick at the rates we do. We just wouldn’t!

All disease first manifests in the spiritual or energetic realm and lastly manifests in the physical realm. Disease exists on the physical realm, emotional realm, spiritual realm, the mental realm, and the astral realm. Every disease has five points of healing, so healing must encompass every realm of existence for true healing.

There is no healing whatsoever without God or Source. With God, ALL things are possible and this includes healing or being so-called cured from so-called ‘incurable’ diseases.

Reclaim your mind! With God all things are possible! Believe it! Achieve it!

Thank you for reading!

This article is compliments of Dherbs.com

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Understanding how the mind works is critical to attracting and enjoying abundance, wealth, prosperity, and affluence.

The part of your brain that you are aware of is your Conscious Mind. On the flip side of the token, pertaining to your brain, of course, is the Subconscious Mind – the part of your brain you are unaware of.

The Mind and the Brain are two different things:

• The Brain is the three-pound organ in your head. It is tangible.
• The Mind is something larger and more elusive. It is intangible.

The Mind works through the Brain, which is why brain health is so important. You must take care of your brain and feed your brain the nourishment it requires, such as oxygen, minerals (especially Potassium), vitamins and B-vitamins, and trace elements to name a few.

States of Mind

Science has discovered that there are four states of mind: Beta, Alpha, Theta, and Delta.

The Alpha state is characterized by a brain wave frequency of 8 to 13 cycles per second (cps). We naturally go into the Alpha state many times each day, but usually only sporadically and fleetingly. We call it daydreaming. It is known as the meditative state – a state of relaxed, focused concentration. When we are in the Alpha state we lose track of linear time.

The Beta state is our normal waking life state and is characterized by a brain wave frequency of 14 cps to 100 cps. This frequency is higher than other states and also more erratic due to the fact that are waking life mind is busy – we’re aware of many things that are taking place around us. We are in the beta state most of our awake hours.

The Theta state (4 to 7 cps) is similar to the Alpha state but deeper and characterized by sudden intuitive insights. These insights are global and sometimes ethereal.

The Delta state (3 cps and lower) is the sleep state wherein there is no consciousness-the state we visit the lower 4th dimensional plane (astral realm) and where dreaming occurs.

Comparing Conscious to Subconscious

We hold memory in both Conscious Mind and Subconscious Mind. Memory in the Conscious Mind is short-term and limited. The memory in the Subconscious Mind is unlimited. It stores every thought you’ve ever had. Every sense is also stored there from smell, sight, sound, taste, and feeling (or touch). Every emotion from birth is stored in the Subconscious Mind.

The Subconscious Mind is awake 24-hours a day and never sleeps. It is awake even when you’re under anesthesia.

The Conscious mind is rational, logical, and mathematical. The Subconscious Mind takes everything literally. This plays into a thing called “organ language” where the organs take everything (stored in the Subconscious Mind) literally.

To be great and to do great things in life calls for you to ignore your Conscious Mind many times because the Conscious Mind will reason you out of doing certain things. On the other hand, the Subconscious Mind is irrational.

Magical Thinking

The Subconscious Mind is your genie. It answers all of your wishes-the ones you want and the ones you don’t want as even when you don’t want something, you’re still wishing (and desiring).

The Subconscious Mind cannot determine or differentiate a real thing from an imagined thing. This is why imagining and visualization are so important. Your body responds to things real or imagined. If you think about sex, your body is going to respond to this thought. Your heart will start beating faster. You may get chills all over your body. And all from something imagined in your head (mind).

Magical thinking means you can literally change your life by changing your mind.

Dietary intervention

There are a few herbs that one can take to help nourish the brain but also to tone it, strengthen it, stimulate it, and rejuvenate it. These include:

• Gingko Biloba
• Gotu Kola
• Ginseng (all kinds, e.g. Chinese, Korean, Brazilian, Siberian, American, etc.)
• Holy Thistle
• Guarana*
• Green Tea*
• Kola Nut (a/k/a Bissey Nut)*, and
• Yerba Mate*.

*Contains bio-active caffeine. This kind of caffeine occurs naturally in Nature and is non-addictive.

Agents that are detrimental to brain health include but not limited to:

• Cigarettes
• alcohol (spirits)
• coffee
• sugar
• salt
• phenylalanine
• saccharin
• aspartame (converts into a neurotoxin)
• corn syrup
• high fructose corn syrup
• garlic
• leeks
• scallions
• onion
• shallot
• rocambale
• rue
• coriander

Dherbs Solutions

Recommended from Dherbs.com:

• Brain Booster
• Brain Booster tea

Thank you for reading!

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