Better Sleep With The Help Of Meditation
Meditation is the act of turning your attention to one single point of reference. You can either focus on the breath, a word or phrase or on bodily sensation. It is simply focusing on the present moment. This makes meditation help to sleep better.
Many will ask how this works or even whether it work. Meditation will help the mind relax form all the day’s hustle and focus on going to sleep. It helps to consciously shut off thoughts. Quick meditation before bed simply takes you to your own world for some few minutes which allows you to be peaceful. With no time you find yourself already sleeping.
Some of the things you may need for the meditation exercise are:
- Essential oils such as lavender or chamomile
- Cool music
- Visual aid
Step 1: Try Yawning As Much As Possible
It has been proven that yawning is an action that triggers a good feeling to the brain. It also helps in tension relief. Try as much as possible to yawn before going to bed. Simply open your jaw and yawn for a few times. You can even force it as this still helps to release stress and communicates to the brain telling it is time to rest.
Step 2: Do Some Breathing Exercises
You can choose to visualize your breathing as a color. A visual aid will help to make it easier for your brain to focus and tune out the nose. Think/imagine of your breathing as a single color. Do this while the eyes are closed and breath in and out.
Take this as an example, inhale blue, exhale blue. Then take a pause. Inhale white, exhale white. Choose as many colors as you may think of and continue the exercise.
Step 3: Use Some Aromatherapy Practices
Some of the essential oils available do wonders in calming down the brain. These are such as chamomile, ylang ylang or lavender.
Apply them on the trigger points and also in places that you will be able to inhale them deeply. You can choose to apply them on your temples or pour some few drops on your pillow. When the oils are massaged on the temples they soothe the mind and it relaxes driving away the day’s tension.
Step 4: Listen To Some Cool Music For 30 Minutes
This is a way to unwind the thinking if the brain. It also helps the body to relax. Ensure that you lie down as you listen to the music word by word for the best effects. Listening to the musicbrings your brain to a relaxed mode, your breathing is regulated and you enter into a meditative mode.
Step 5: Counting Down
Lie on your bed and gaze upwards. Take abdominal breaths and relax. Repeat this for some few minutes. Imagine yourself doing an activity that involves counting such as walking down the stairs. Count at each step you take as you breath in and out.
Step 6: Check In On How Your Body And Mind Feels
This is a way of relaxing and it should not be rushed the same way you cannot rush sleep. At this time, you will have many thoughts whizzing around in your brain and this is normal. Take our time and let them pass. Do not try to resist the thoughts even if you feel disturbed or uncomfortable.
Step 7: Pay Attention To Your Physical Point Of Contact
At this stage is where you give detailed attention to your body. Take note of the areas that are in contact with the mattress. Ensure that your weight is evenly distributed. It is also at this point you will notice sounds that are around you.
If they are disturbing and you can change them, do exactly that but if they are out of your control, try and resist them. Try to drive them off for some few minutes and then bring your attention back to the body.
Step 8: Listen To Your Body
Try to assess how your body feels. Is it still, restless and so no scan down through your body and observe any tension or restlessness. In a normal state, your mind will concentrate more on areas of tension. It will try to relax as you are about to sleep. Take around 20 minutes and consider all parts of your body.
Step 9: Pay Attention To Your Breathing
There will be a rising and falling sensation of breathing. Do not try to change the rhythm, but instead allow the body to take control. Take note of your breathing. Is it short or long, deep or shallow or is it irregular? At this point there is no right or wrong way to breath. You may feel it more in your chest than stomach and that is okay.
Step 10: Think Back Through The Day
This is where you will have vivid pictures from when you woke up and how your day was. Watch your mind as it replays the events, activities and conversations you had during the day.
It will be more of an overview and snapshots that flash in the brain. Go through the day for about 3 minutes. Try as much as possible not to get carried away into detailed thinking.
Step 11: Concentrate On Your Muscles
Place attention to the muscles and imagine you are switching them off. Make them relax starting from the legs upwards. Make your body comfortable. Take up a sleeping position and feel comfortable.
By now your body is ready to sleep and it will take very little time for you to fall asleep. You will eventually notice you fell asleep when you wake up in the morning.
In conclusion, meditation is one of the best practices that will improve sleep, help you fall asleep and also stay asleep. The important thing to note is not to allow meditation substitute your sleep. It is just a supplement for physical and mental health as discussed in the steps above. It is important to follow the steps one after the other for best results. Feel free to share and comment on the article if it helps you.