Anyway, sometimes a few moments of allowing yourself to quiet the body AND the mind before retiring to your cosy bed is all it takes to ensure a peaceful slumber. I like to focus on a particular chakra for beginner meditations as it helps bring awareness to our energy system and may even help dislodge blockages.
Light some incense, dim the lights, maybe rub a little (diluted) lavender oil into your temples..... find a comfy spot, prop your sitting bones up with a pillow and begin to slow down.
Start by letting go of your day.... whatever happened today, be it good, exciting, ugly, confrontational or stressful, just exhale it away. Nothing matters now - what happened today, or what might happen tomorrow. Just inhale, and exhale. You may like to let an exhale simply fall out of your mouth - just like a deep sigh..... haaaaaaaa. Feel your shoulders melt down away from your ears, and feel your eyes softly close.
Notice your breath. Don't force anything - just draw your awareness to your inhale and your exhale. Feel the rhythm within your body..... feel your body start to let go as your breath becomes longer..... deeper...... calmer.
Scan through your body from the crown of your head down to your sitting bones connected to the earth. Any areas that you can feel holding onto tension - whether it be your hips, lower back, shoulders, BREATHE into these areas. Mindfully try and surrender to the breath. Soften.
Our muladhara or root chakra is at the base of our body - and symbolises the base or starting place for our spiritual development. Feel the connected of your base chakra to the earth - feel your sit bones sinking into the ground. We receive energy from the earth, just like the root of a flower - from the sustenance we absorb we find the power to penetrate the dark soil and grow towards the light, perhaps even flowering or bearing fruit!
The karma of our past lives reside in muladhara chakra -
for every act that we perform or have performed a seed is sown in the Muladhara Chakra that will sooner or later rise into the light; and these seeds determine our fortune. This may seem a tad intimidating but really, we can only attain real spiritual development when EVERYTHING has been brought to the light - sometimes you may feel as if you are in a constant state of processing and healing BUT believe me, better out than in!
"For as long as we live we will be confronted with problems. The ignorant take them merely as a nuisance and misfortune, but the wise regard them as valuable and beneficial experiences. When we learn from them and begin to work on ourselves we progress in our spiritual development. If we do not do this we remain stuck in the suffering and continue to replay the painful lessons."
Let yourself surrender to the process of meditating. Just breathe and allow yourself to open - on a physical, emotional AND spiritual level.... don't fear what comes up. I like to think of our base chakra like a Mother - it is FULL of wisdom gathered from many moons of experience.... as we open our base we allow ourselves to learn, grow, and experience our true self.
Allow yourself to sit for a further 5 minutes.... simply breathe and allow your body and mind to release.
Slowly wiggle your fingers or toes to gently awaken the physical body..... bring your hands together in prayer at your heart centre. Inhale and exhale deeply, and show yourself some gratitude for taking time out to go inward..... gently open your eyes and here's to a goodnight's sleep!