Did you know four out of every 100 people suffer from anxiety? And that women are twice as likely to have an anxiety disorder than men. This is according to a study led by the University of Cambridge. With the pace of modern day life and our always on lifestyles, it is important to take time to relax. Instead of looking at your phone before bed, try a combination of meditation and yoga, called “beditation”.

Not only is “beditation” an easy and inexpensive way to reduce stress, it will also help you fall asleep afterwards.

ALSO SEE: Relax And De-stress With These 7 Iyengar Yoga Poses

Before you start

Download a meditation timer app so that you’re not distracted by wondering how many minutes have gone by. Try out Insight Timer for free on Android or Apple.

Step 1: Focus on your posture 

In order to relax and not fall asleep, sit on your bed with your back straight. Close your eyes and bring your awareness back to your breathing.

Your breath is the link between the mind and the body. Breathe in and out through the nose and deepen your breath so that it goes right down to your stomach.

This will feel awkward at first as you’ve probably been breathing shallowly all day. But keep going, you will get there.

Step 2: Breathe slowly 

Slow your breath to a four-count inhale, and a four-count exhale. Don’t force it, just keep it gentle. There is no right or wrong way to meditate.

ALSO SEE: How To Relax Right Now

Step 3: Increase your awareness

Bring your awareness to your upper lip just below the nose. Try to feel the air as it passes across the lip as you breath out.

Step 4: Focus on the breath 

Every time your mind wanders off, don’t get discouraged, just gently bring it back to your breathing.

At work? Listen to this meditation music from Yellow Brick Cinema.

ALSO SEE: Why You Should Take More Quiet Time