We know that sleep is essential to our mental and physical health, but sometimes falling asleep is a serious problem. Meditation is a great way to help your body fall asleep. There are many types of meditation, and studies have shown that they are all quite effective. This article describes several meditation techniques that have been proven to help people fall asleep. Try everything and choose the most suitable one!
Method #1 Guided Meditation
1: what is guided meditation? This is an audio recording in which you listen to the steps of meditation and just follow them. This is especially suitable for those who have never done meditation and do not know where to start.
2: Find a recording of meditation for falling asleep. You can find many free audio files on the Internet or YouTube. You can also buy a CD in a large bookstore or order online.
Look for a CD or file with good reviews or from a reputable source like MIT Medical that provides plenty of audio files for meditation to fall asleep.
If you’ve downloaded a free file, it’s a good idea to listen to it once before sending it to bed to make sure it’s not damaged and doesn’t carry any hidden surprises, such as ads at the end.
3: Adjust the audio. Get ready for bed and put the player next to the bed. Adjust the volume in advance.
Set the sleep mode or power saving mode so that the device turns off automatically when the recording is finished.
It is not recommended to use headphones for such meditation, as ideally, you will fall asleep before the end of the recording, and you do not want to be confused in the wires during sleep.
4: Prepare and start recording. Put on your pajamas, turn off the lights, and lie back in bed before you listen to the recording. Then relax and get ready for bed! If you are still awake after listening to the recording, take a few deep breaths and turn the recording back on.
Method #2 Progressive muscle relaxation for sleep
1: What is progressive muscle relaxation for sleep? This is a technique in which different groups of muscles of the body are alternately strained and relaxed, which leads to relaxation. Progressive relaxation can be practiced day or night for General relaxation, but it is especially useful to do before going to bed. Complete progressive relaxation should take 10 to 15 minutes.
2: Get Comfortable. Put on your pajamas and get ready for bed. Put out the light and lay the pillows and blanket so that you feel comfortable.
3: Close your eyes and start to relax. Take a few deep breaths and exhale and calm your mind. Concentrate on your body and tell yourself that you need to relax.
4: Strain and relax the muscles. Start at the top of your head and move down as described. Tense your muscles so that you feel a tension, but not pain. After 5 seconds, relax the tense muscles (some believe that this can be facilitated by a mental message or voice command to “relax” the tense part of the body). After 10 seconds of rest, move to the next muscle group and repeat the process.
Forehead. Wrinkle your forehead or raise your eyebrows up as if you are surprised and then relax.
Eyes and nose. Close your eyes to become slits, and then relax.
Mouth, cheeks, and jaws. Open your mouth as if yawning, or just make a wide grimace and then relax.
Hands. Clench your fists, then release them and relax.
Wrists and forearms. Hold your hands as if you’re pushing an invisible wall, and tense up, then relax.
Upper arm. Flex the biceps, then relax.
Shoulders. Raise your shoulders to your ears, then relax.
Back. Gently arch your back, then relax.
Stomach. Tense your abdominal muscles by pulling it in, then relax.
Thighs and buttocks. Squeeze your buttocks, then relax.
Hips. Stretch your thigh muscles over your knees, then relax.
Ankles and feet. Bend your legs, lifting your fingers as high as you can, then relax.
Toe. Squeeze your toes as hard as you can, then relax.
5: Repeat for muscles that are still tense. If any muscle groups are still not relaxed, repeat the process of tension and relaxation 3-4 times.
6: Enjoy the feeling of relaxation and let your body fall asleep. If you still feel stressed or unable to sleep, repeat the process, starting at the top of your head and gradually moving to your toes.
Method #3 meditation concentration
1: What is concentration meditation? During this meditation, you need to focus on your senses to relax your body and mind. It is important not to analyze your thoughts and feelings that appear in your head during meditation; just skip them. The center of attention should be the physical sensations that you experience at the moment, lying in bed.
2: Lie Down and get comfortable. Get ready for bed, put out the light.
3: Breathing. Start with 5 deep breaths-inhale through your nose and exhale through your mouth. Concentrate on breathing and feel your chest expand and your lungs fill with air. While breathing, imagine how the events of the day and thoughts come out with the air.
4: Listen To the sensations. Take a moment to realize the sensations of the body and mind. Take your time and don’t let any thoughts bother you, just let them float by.
Now there is no need to solve any problems. If you’re worried about something, look at it aloof and move on. Work on solving problems the next day when you have a rest.
5: Focus On your physical body. Start with the points of contact of your body and bed. Is your weight evenly distributed? Think about how your head is on the pillow and the blanket is on your feet. Listen to your body, including your breath. Pay attention to the room temperature and how the air circulates around your face.
6: Think about how you feel about your body. Is it light or heavy? Do you feel tension or pain? Mentally check your body from head to toe, if there is any tension, especially strain this part of the body, and then relax, as in muscle meditation. If necessary, do this several times to make the body completely relaxed.
7: focus on breathing Again. Pay attention to the rhythm of breaths. Focus on the physical sensations of breathing and the sounds that your breath produces. If your thoughts start to wander, focus again on how your chest rises and falls.
8: Think about the events of the day in a structured way. Take a few minutes to view the events of the day, starting in the morning and ending with the present moment. Review all day, events, conversations, but don’t analyze them.
9: focus again on the body. Once you’ve reviewed the day to the present where you lie in bed, return to the sensations of your body and breathing.
10: Disconnect the body. Start with the toes of your left foot, think for a moment about each part of your body and allow it to disconnect or fall asleep. Move up to the waist, and then do the same with the other leg. Then go to the torso, each hand, starting with the fingers, and move to the neck. Finish with your head and face.
11: Enjoy the feeling of relaxation and let yourself go to sleep. When the body is at rest, the mind will soon join it. Let your thoughts drift calmly and know that you will Wake up refreshed and relaxed.
Many fall asleep long before this last step. If you don’t succeed, don’t worry. Remember, your body wants to sleep as you do, and it will happen soon. Relax and do not try to fall asleep through force.
Using meditation as a means to fall asleep, it is important not to dwell on sleep as the ultimate goal, and focus on the process of meditation. Sleep will come, but worrying about falling asleep can delay the process.
If meditation does not help, think about improving the bed. The dark, cool and quiet room is ideal for sleeping. If you are woken up by a bright light from the phone charger, then stick the indicator with adhesive tape.
If the meditation is disturbed by extraneous noise, use the white noise recording.