Coaching practices for Lojong Tibetan Mind Training Before Bed
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Does this sound like the set of challenges you might be facing?
- I get into bed and my thoughts start racing in every direction, broad and scattered, and I can’t drop off
- Every night before bed looks completely different depending on my mood
- My whole instinct is to push pain away and grab at anything that feels good, and I’m tired of how walled-off that makes me
- I’m kind and openhearted with the people I already love and quietly closed off to the ones who get under my skin, and I’m realizing that warmth that only flows toward easy people isn’t really the practice
- Half my sessions I’m so foggy and heavy I’m basically dozing, and the other half my mind is racing and won’t sit still
Practices that may help
- Lojong: Tibetan Mind Training
Lojong is a Tibetan Buddhist mind-training system, codified by Atisha and later Chekawa, built around 59 slogans that train the mind to transform adversity into awakening and to cultivate compassion for all beings including oneself. Evidence is primarily contemplative-clinical; some practices (loving-kindness, tonglen-adjacent exercises) have been studied, but the full system is practitioner tradition rather than a clinical protocol. - Pre-sleep trataka for insomnia and mind-calming
A ten-minute trataka session in low light before bed draws scattered thoughts into a single point.
Trataka: The Yoga Practice of Fixed-Gaze Meditation - Anchor the wind-down with a consistent starting cue
A repeated pre-sleep ritual — a specific tea, a book, a certain playlist — becomes a conditioned cue that induces sleepiness over time.
The Wind-Down Routine: Engineering Your Path to Sleep - Tonglen: sending and taking
Breathe in suffering (yours and others’); breathe out relief and well-being.
Lojong: Tibetan Mind Training - Always abide by the three principles
Maintain your vow, don’t show off, and practise impartially with everyone — not just the people you like.
Lojong: Tibetan Mind Training - Balance torpor and agitation
When the mind dulls, energise it; when it races, settle it.
Shamatha: The Buddhist Practice of Calm Abiding - Evening yoga routine for sleep
A gentle 15-minute yoga sequence 30–60 minutes before bed lowers cortisol and core temperature to accelerate sleep onset.
Yoga for Stress: What the Research Shows - Practise with the unexpected
When things go wrong unexpectedly, use that moment as the actual practice rather than a break from it.
Lojong: Tibetan Mind Training - Yoga nidra as a wind-down
Use a yoga nidra session to transition from a busy mind into sleep.
Yoga Nidra & NSDR for Recovery - Don’t make gods into demons
Don’t let spiritual practice become a source of pride, judgment, or superiority over others.
Lojong: Tibetan Mind Training
Related concerns
- Lojong Tibetan Mind Training After A Loss
Lojong is a Tibetan Buddhist mind-training system, codified by Atisha and later Chekawa, built around 59 slogans that train the mind to transform adversity into awakening and to cultivate compassion for all beings including oneself. Evidence is primarily contemplative-clinical; some practices (loving-kindness, tonglen-adjacent exercises) have been studied, but the full system is practitioner tradition rather than a clinical protocol.
- Lojong Tibetan Mind Training After A Setback
Lojong is a Tibetan Buddhist mind-training system, codified by Atisha and later Chekawa, built around 59 slogans that train the mind to transform adversity into awakening and to cultivate compassion for all beings including oneself. Evidence is primarily contemplative-clinical; some practices (loving-kindness, tonglen-adjacent exercises) have been studied, but the full system is practitioner tradition rather than a clinical protocol.
- Lojong Tibetan Mind Training As A Caregiver
Lojong is a Tibetan Buddhist mind-training system, codified by Atisha and later Chekawa, built around 59 slogans that train the mind to transform adversity into awakening and to cultivate compassion for all beings including oneself. Evidence is primarily contemplative-clinical; some practices (loving-kindness, tonglen-adjacent exercises) have been studied, but the full system is practitioner tradition rather than a clinical protocol.
- Lojong Tibetan Mind Training As A Parent
Lojong is a Tibetan Buddhist mind-training system, codified by Atisha and later Chekawa, built around 59 slogans that train the mind to transform adversity into awakening and to cultivate compassion for all beings including oneself. Evidence is primarily contemplative-clinical; some practices (loving-kindness, tonglen-adjacent exercises) have been studied, but the full system is practitioner tradition rather than a clinical protocol.
- Lojong Tibetan Mind Training At Work
Lojong is a Tibetan Buddhist mind-training system, codified by Atisha and later Chekawa, built around 59 slogans that train the mind to transform adversity into awakening and to cultivate compassion for all beings including oneself. Evidence is primarily contemplative-clinical; some practices (loving-kindness, tonglen-adjacent exercises) have been studied, but the full system is practitioner tradition rather than a clinical protocol.
- Lojong Tibetan Mind Training During Conflict
Lojong is a Tibetan Buddhist mind-training system, codified by Atisha and later Chekawa, built around 59 slogans that train the mind to transform adversity into awakening and to cultivate compassion for all beings including oneself. Evidence is primarily contemplative-clinical; some practices (loving-kindness, tonglen-adjacent exercises) have been studied, but the full system is practitioner tradition rather than a clinical protocol.
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