Many people have fallen victim to the temptation of snuggling beneath the blankets and brooding about numerous issues instead of sleeping. It could be an exhausting day, nagging debts, or a demanding long to-do list that makes falling asleep difficult. Meditation, when practiced before sleeping, may help alleviate insomnia and sleep problems by boosting overall relaxation. Let’s look at some specific meditation techniques that work well for sleep and how to practice them.
Mindfulness meditation
Mindfulness meditation entails focusing on the present moment. It accomplishes this by raising awareness of your breathing, consciousness, and body.
How to practice-
Lie down on your bed in a comfortable posture. Make an attempt to limit disturbance.
Take a deep breath and close your eyes. Take note of your inhalation and exhalation patterns.
Concentrate on your forehead and other regions of your body until you reach your toes. At the same time, cleanse your mind of any cluttering thoughts.
You will experience a soothing emotion that will swiftly put you to sleep.
Guided meditation
Guided meditation is when someone else walks you through each step of the meditation process. That person may use visuals or music to encourage you to breathe or relax your body in a specific way. Try listening to a guided meditation recording before going to bed.
How to practice-
Choose a recording.
Begin the recording. Lie down in bed and take calm, deep breaths.
Concentrating on the person’s voice will help you sleep peacefully.
Body scan meditation
Body scan meditation requires you to concentrate on each component of your body. The act of concentration increases relaxation, which can aid in sleep.
How to practice-
Lie down comfortably.
Close your eyes and take calm, deep breaths. Take note of your body’s weight on the bed.
Concentrate on your face. Relax the muscles in your jaw, eyes, and face.
Loosen up your neck and shoulders.
Continue down your body, moving to your fingers and arms. Proceed to the stomach, back, hips, legs, and feet. Take note of how each section feels.
Repeat in a reverse manner, from your feet to your head, if desired.
Nostril breathing
Meditation can help you focus on your breathing, which is one of the ways it can assist with insomnia. You can use nostril breathing to build a sense of peace and balance before going to bed or whenever you like.
How to practice-
Begin by taking a comfortable seat. With your right hand, rest the top of your index finger and middle finger between your brows.
With your thumb, block off your right nostril. Slowly inhale through your left nostril until you reach the top of your breath. Then, seal your left nostril with your ring and pinky fingers.
Exhale slowly through your right nostril, all the way to the bottom of your breath, after releasing your thumb. Then, inhale deeply through your right nostril until you reach the top of your breath.
Place your thumb over your right nostril and exhale through your left nostril to the bottom of your breath, releasing your ring and pinky fingers.
Repeat this pattern a couple of times more. Remember that the breath should be an effortless, continuous flow with no controlled pauses.