Rohit Bose Roy says he practices Vipassana meditation for 15 minutes before bed: ‘I knock out like a baby’

Yoga expert Mansi Gulati added that Vipassana before bed may help one get some rest, especially if they have trouble falling asleep at night. “Practicing Vipassana meditation regularly can help us relax, de-stress, unwind, and enhance the quality and length of sleep by lowering worry, anxiety, and chronic pain,” said Gulati.

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The parasympathetic nervous system produces melatonin, a hormone that encourages drowsiness. When the body experiences a relaxation response during Vipassana, it helps one fall asleep quicker and have deeper, more peaceful sleep because melatonin production peaks approximately an hour before we go to sleep, said Dr Gude.

Meditation increases resilience by removing the negative self-talk that frequently obscures our genuine selves and reinforces a poor self-image, emphasised Gulati. “In your practice, you can feel more alive and alert, automatically increasing your confidence. This makes you feel better about yourself and increases your sense of self-worth,” expressed Gulati.

How to do it?

Here’s a guide from Gulati.

*Give it 10 to 15 minutes. Locate a quiet, cozy space with minimal interruptions where you may practice.

*Sit comfortably on the floor. Breathe normally, but pay attention to each breath. You don’t have to think about anything, visualise anything, or count the breaths. Pay attention to the thoughts that cross your mind and the feelings that surround your body. When they appear, take note of them and let them go without attempting to evaluate or interpret them.

*keep doing this while concentrating on your inner awareness for the remainder of the meditation. “If a distraction arises, gently acknowledge it before returning your attention to the breath. At first, Vipassana could be challenging, but if someone practices consistently daily, they will eventually find it easier,” said Gulati.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.