Every evening before I go to sleep I try to do a mindfulness meditation. This calms me down and allows me to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.
Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.
Quick way to mediate
1, Sit or lie comfortably.
2, Close your eyes.
3, Take several deep slow breaths and start to relax.
4, Focus your attention on the breath and on how the body moves with each inhalation and exhalation.
Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.