Buzz
Meditation apps are ideal for those moments when you need to quiet your mind and prepare for sleep. A calming voice or serene sounds, such as rainfall, can effectively drown out intrusive thoughts. The top apps are designed to lull you into a state of drowsiness. (While sleep-specific tracks are available, I often repurpose the introductory lessons on Headspace for this goal. After all, it’s a free world.)
However, using your phone in bed is counterproductive. The screen’s light signals to your body that it’s still daytime, and activities like gaming or scrolling through social media can keep your mind active when it should be calming down. Fortunately, there are ways to automate relaxation without needing to handle your phone when you’re exhausted.
Opt for Wireless Headphones
Your go-to wireless earbuds are perfect for this scenario. I use an over-the-ear headset for calls, but I also bring it to bed, placing it on the ear not pressed against the pillow. Often, I’ll wake up slightly during the night, realize it’s still on, and turn it off before setting it beside my pillow.
This method has its drawbacks: once, my earpiece fell out overnight, and I forgot to turn it off. I didn’t realize my alarm would play through the earpiece, causing me to oversleep. (Luckily, the app had a setting to bypass Bluetooth devices, so it only happened once.)
Another option is to place a Bluetooth speaker near your bed while your phone charges in another room, or keep the phone close but out of arm’s reach. I place mine on a dresser I can’t access from bed, connected to a short charging cable. Play your meditation through the speaker, and you’re good to go.
For those who use meditation tracks from a music app, consider setting a sleep timer. (On an iPhone, for instance, choose “Stop Playing” under the “When Timer Ends” option instead of a sound effect.)
Utilize a Smart Speaker
If you own a smart speaker like an Echo or Google Home, you can use it to assist with meditation. Alexa offers skills such as Guided Meditation and Meditation Studio, and more can be found in the “Health and Fitness” category. Google provides options like Meditation Sounds and Micro Meditations, among others.
Depending on your device, you might also access your favorite meditation app through this method. Calm is exclusive to Google Assistant, while Headspace is compatible with both Google Assistant and Alexa.
Embrace Traditional Methods
Meditating without a guiding voice becomes easier with practice. Plus, these techniques can be used anywhere, even when you’re camping in a remote area and need to conserve your phone’s last bit of battery. Here are some meditation-inspired methods to try:
Pay attention to your breathing. You can count each breath if it helps.
Recreate a meditation track you’ve enjoyed or invent your own.
Choose a single focal point, such as a joyful image or someone you care about, and concentrate solely on that.
Engage in mental math, like counting down by threes or exploring the Fibonacci sequence.
Keep your eyes open and focus only on staying awake. Sometimes, reverse psychology does the trick.
