Meditation Techniques for Better sleep
Meditation Techniques for Better sleep: Find recent updates about Meditation techniques, problems, solutions, and more.
What is a Sleeping Disorder?
If you are having a sleeping disorder at night than you are not the one who is having this problem. Almost 35 to 50% of grownups worldwide are facing this issue.
Most of the people are having sleeping issues that only because of stress. Moreover, stress further causes anxiety and discomfort.
Meditation is the way that surely helps you to sleep more. It will relax the person’s mind and body for increasing internal peace. If you practice it before going to bed, it will relax your mind and body and decrease the sleeping issues. In this article, I going to describe different ways of meditation for better sleep.
How Meditation Help to make your sleep better?
Many physiological variations take place in our body while experiencing meditation.
Many research says Meditation helps in various methods. Mostly sleeping problems started from tension and worry. But meditation helps you to calm your body. It also increases your command on the autonomic nervous system, this reduces and you can easily awake.
Meditation can also:
- increase sleep
• reduce heart rate
• decrease blood pressure
It might possible that in the early stage of practicing the meditation you may feel these changes in your body. At last, meditation will improve sleep by activating these changes. There are various types of meditation.
| No. | Meditation Techniques |
| 1. | Mindfulness Meditation |
| 2. | Guided Meditation |
| 3. | Body Scan Meditation |
How to do meditation:
Practicing meditation is very easy and simple. You do not require any apparatus or any other tool. The only basic need to have some time for doing meditation. For making time for meditation in your busy routine, you will hopefully relish its benefits.
Here are a few steps of meditation:
- Find a peaceful corner of your home. Sit or lie down, it only depends on you how you feel comfortable. Lying down is better at bedtime.
2. Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.
3. If a thought comes up in your mind, let it go away and refocus on your breathing.
As you are practicing it for sleep, so be gentle with yourself. Just start practicing it for only 3 to 5 minutes before going to bed. Gradually increase the time to 15 to 20 minutes. How to calm your mind will take time for learning this. Let us study the particular meditation methods that influence to make your sleep better.
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Mindfulness Meditation:
Mindfulness meditation commits on concentrating on the existing time. It could only be practiced by enhancing your attention on your recognition, breathing, and body. If you perceive a thought or emotion, easily observe it and let it go.
How to Practice Mindfulness Meditation:
- Remove all those things from your room that will interrupt you, containing your phone. Lie down in an easy position.
2. Focus on your breathing. Inhale for 10 counts, and then hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.
3. Inhale and tense your body. Pause, relax, exhale. Repeat five times.
4. Observe your breath and body. If a body part feels tight, consciously relax it.
5. When a thought pop up, gradually return your focus to just your breathing.
Guided Meditation:
Guided meditation is also known as guided imagery. It a meditation that is done when someone guides you on every step of the meditation. In a specific way, they will give you instructions to breathe and relax your body. Before going to bed, hear the guided recording of meditation.
How to Practice Guided Meditation:
1. Get a recording. Decrease the light of the device.
2. Begin the recording. Lie down in bed and breathe deeply and gradually.
3. Trying to focus on the voice that comes out form your device. If your mind gets strolling then immediately trying to get back your attention towards the recording.
Body Scan Meditation:
In body scan meditation, you are supposed to concentrate on every part of your body. It aims to enhance the attention towards your physical body parts, involving pain and stress. This will increase body calmness and better sleep.
How to Practice the body scan meditation:
- Remove all those things from your room that will interrupt you, containing your phone. Lie down in an easy position.
2. Lock your eyes and breathe gradually. Recognize the weight of your body on the bed.
3. Make sure to have a complete focus on your face. Relax your jaw, eyes, and facial muscles.
4. Try to relax your neck and shoulder by a little movement.
5. With the help of your fingers and arms try to move down your body continuously. Try to continue down other parts of your body like feet, legs, back, and stomach. Detects how each part feels.
6. If you think that you are will start strolling then you should get back that focus towards your body. If you can think, you can do this practice in opposite directions from your feet to your head, and then must try it.
FAQ’s:
1. What’s meditation?
Meditation is not about being a different person, a new person, or just a happier person. It’s about sensitivity skills and a good sense of understanding.
2. What are the three forms of meditation?
There are six common forms of meditation:
Mindfulness in sleep.
That’s spiritual therapy.
Concentrated sleep.
Meditation of breathing.
Meditation of the mantra.
Transcendental meditation
3. What’s the therapy intended for?
Meditation is a discipline of mind and body that has a long tradition of use for increasing calmness and physical recovery, maintaining internal wellbeing, dealing with sickness, and enhancing general health and well-being. Mind and body activities concentrate on relationships between brain, spirit, body, and behavior.
4. Is meditation dangerous?
Meditation brings up emotions and memories that may have been suppressed in the past, and that can lead to a deluge of negative feelings that can be difficult to deal with. Those who participated in the 2017 study documented feelings of stress, anxiety, terror, hysteria, depression, and grief.
5. How are you meditating in bed?
How to meditate on it
1. Find a quiet area out there. Sit down or lie down, depending on what you feel most comfortable with. Lying down at bedtime is preferred.
2. Close the eyes and breathe slowly. Inhale and breathe deeply. Just concentrate on your breathing.
3. When you have a feeling, let it go and refocus on your breathing.
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