Soft lighting is an essential part of my home decor because environment affects my state of mind, and I want to feel warm and held when I come home. It must be why I have string lights and a salt lamp in every room.

Another thing that's been essential to my healing is nightly rituals.

So I figure, let's combine those elements of ritual and sensory delight for some peace of mind at the end of the day.

I originally wrote this Himalayan salt lamp meditation for my third book, Sleep Rituals: 100 Practices for a Deep and Peaceful Sleep.

Not only is a salt lamp a helpful focal point for meditation, its warm glow encourages the brain to switch into "night mode"–something the blue light of our phones and computer screens muddle with.

If you need a little help putting the day to bed, give this nighttime ritual a try.

Himalayan Salt Lamp Meditation

1. Create a comfortable atmosphere around your salt lamp where you won't be disturbed.

Remove your devices from the space and limit distractions as much as possible. Play nature-inspired music, yoga or meditation tracks, "pink noise" or whatever helps you relax.

2. Find a comfortable seated position in front of your lamp on a blanket or pillow, one leg crossed in front of the other, or in a chair or bed with feet flat on the floor.

3. Imagine yourself rooting into the earth. Consciously lengthen your spine a little more with each breath.

Roll your shoulders front to back, back to front, and let them drop away from your ears. Soften the muscles of your jaw, eyes, and forehead.

Let your breathing be natural.

4. Begin acquainting yourself with your salt lamp.

Touch and notice its texture and shape, its hues and gentle heat. Focus on the subtleties, the dips and edges, with open curiosity.

Let all other thoughts fall away as you bask in the slow energy of the moment.

5. Remove your hands from the lamp and rest them on your thighs for a few breaths. Feel the warmth of your hands and the softness of your thighs.

Your hands are light. Your spine is long. Your shoulders are soft and low. You can gently move your hips, spine, shoulders, and head to release any lingering tension.

6. On a long inhale, bring your hands to your sides, palms up, and slowly raise your arms overhead from the sides as if you were scooping all the energy of the earth up into the sky.

Exhaling, bring your hands back down in front of you, palms facing you, as if you were showering yourself in the earth’s healing energy.

7. Continue synchronizing your breathing to movement for 3–11 minutes. Gaze at the lamp—eyes open or closed, seeing its warm glow and shape in your mind’s eye.

Each inhale gathers warm positive energy from your salt lamp, melting thoughts and tension.

Each exhale showers you in healing light.

Inhale to receive. Exhale to bathe.

8. When you feel you are finished, inhale deeply and stretch your arms up over your head. Bring your palms together.

9. On your exhale, bring your palms together, down in front of your heart.

Press your thumbs into your chest, fingers spreading. Soften your shoulders.

10. Close your eyes or let your gaze drop to the floor with a soft gaze. Whisper "thank you" to yourself for allowing this moment of stillness.

Rest here for a few deep breaths and open your eyes when you're ready.

11. Imagine the quiet glow of the lamp—which represents the peace you felt in this moment—shining from your heart for the rest of the night.

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Tell me:

Which rituals help you unwind at the end of the day?

Tell me in the comments. I'd love to know what's helping you, too!

With warmth,

Jen

P.S. You can purchase a signed copy of Sleep Rituals from my personal collection for this and other meditations. I also co-created two guided meditation audio tracks that make you feel warm and held.