The deep relaxation technique has been shown to increase sleep time, improve sleep quality, and make it easier to fall (and stay) asleep.These are some key facts about the practice that may help you get over any hesitation about trying it.
* It’s safe. Meditation can be a great tool for those looking who are for an all-natural, medication-free way to treat insomnia. In fact, meditation has even been shown to help reduce the use of sleeping pills. The practice likely improves insomnia symptoms by reducing measures of arousal in the brain. And there are no associated risks or side effects to trying meditation.
* It can be used with other sleep techniques. Combining cognitive behavioral therapy for insomnia (CBT-I) with mindfulness meditation has been shown to improve sleep better than CBT-I alone.
There are multiple health benefits. Not only can meditation improve your sleep quality, but it may also help reduce blood pressure and ease pain, anxiety, and depression.
* It’s easy. Meditation is an accessible, budget-friendly practice that everyone can try—insomnia sufferers of different ages respond well to the practice, including older adults. Though you can pay for meditative classes and books that teach you the practice.
here we are can to help you to find techniques can it help you .
1. Breathing exercises:
This involves regulating your breath — counting breaths, for example — and eventually slowing your breathing down a bit, which signals to the body that it’s time for sleep.
2. Mindful body scanning:
As you lie on your bed, you may be asked to notice the breath and the places where your body is touching your bed. Then, starting at the toes, you can think of “switching off” any effort in each part of your body, part by part.
3. Visualizations:
A visualization asks you to imagine an image or scene, then it takes you into a mental state that is similar to hypnosis.
4. Gratitude:
Some sleep-focused meditation programs focus on appreciation meditation and loving kindness meditation, which ask you to focus on gratitude.
5. Counting:
To slow the mind down and release you from cyclical patterns of thought, you may be invited to count slowly: starting at 10 (or even 1,000) counting backwards to one, then starting at 10 again.
6. Silence: A narrator or guide may ask you to lie calmly in silence for up to a few minutes, providing very little guidance, as a way to focus after a long and busy day.
7. Movement-based meditation:
If you’re being guided through a sleep-based meditation in person, you may be invited to participate in mindful movement practices like tai chi, low-impact postures or light stretching.
8. Retracing your day:
Reviewing your day, in detail, action-by-action, can be a great way to distract your mind just enough to drift off. Starting from getting up in the morning, through showering and having breakfast, spend 20-25 seconds on each of the day’s events, however small. This is great way to begin powering down, before a breathing or visualization meditation.
What to expect when meditating to fall asleep
Meditation for sleep should be approached the same way we approach meditation in the daytime, gently, with a relaxed focus. When we allow the body to relax, and allow the mind to drift off, we do so in a soft, gentle way, not trying to force sleep, otherwise we encourage more thoughts and, possibly, some tension. As much as possible, allow yourself to be led by the guidance, not thinking too much about the technique or instructions.
Before you begin your sleep meditation: lie flat on your back on the bed, take a few deep breaths, and close your eyes, allowing the body to begin powering down. If you’re using a guided meditation, follow the instructions. If practicing unguided meditation, progress at your own pace. The more you practice this type of meditation, the more likely you are to build a quiet and restful mind that can sleep at ease.
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