Evening is a time of transition. You can't run at full speed until 10:59 PM and expect to fall asleep like a rock at 11:00 PM. Your brain needs a buffer – a decompression zone. Relaxation techniques are the bridge between day and night.
Overview of Methods (What to Choose for Yourself?)
1. For "Thinkers" (Head Full of Words)
If racing thoughts are your problem, choose techniques that "occupy" your mind with something dull.
- River Visualization: Imagine you're sitting by a river. Each thought is a leaf floating on the water. Watch them drift away. Don't try to retrieve them from the water.
- Counting Breaths Down: From 100 to 0. Every 7th (100, 93, 86...). This is a challenging math task that shuts down emotional centers.
Scientific Sources:
- Miller, J. J., et al. (2015). "The impact of Yoga Nidra and seated meditation on the mental health of college professors".
