How to do meditation to sleep?

Sit or lie down, depending on what is most comfortable for you. It is preferable to lie down at bedtime, close your eyes and breathe slowly. Focus on your breathing. If a thought arises, let it go and refocus on your breath.

To practice any of these methods, you can start by closing your eyes, breathing slowly, and giving awareness to your breathing. From head to toe or from head to toe, focus on each part of the body in turn and think about how each part feels. Ask yourself what sensations you are noticing. Do you feel tension in a specific place? Do you think your mind wanders back to a recurring theme? Countdown While lying in bed, start by looking up.

A little eye fatigue relaxes you, says Dr. Take an abdominal breath and hold it, and as you exhale, let everything relax. You can then try to imagine yourself going down a flight of stairs or a gentle hill while counting backwards from 10 or 20, each number signifies your movement to a lower step, exhaling with each imaginary step. Guided sleep meditation allows you to let go of swirling thoughts and rest your mind.

This, in turn, activates the parasympathetic nervous system, which helps to reduce the heart rate and slow the respiratory rate. All these changes prepare you for sleep, you may even fall asleep in the middle of meditation practice. In scientific terms, meditation helps reduce heart rate by turning on the parasympathetic nervous system and encouraging slower breathing, increasing the chance of a quality night's sleep. That's why using meditation as a tool to sleep better, deeper and longer can be a game changer, especially if you're someone who has trouble falling asleep.

The best guided sleep meditations will mean that you follow along with an audio guide that you can play on headphones or on a small speaker by the bed. Meditation can also improve sleep directly, even in people who do not experience increased stress or pain. Anjum Kumbkarni shares some ideas on how to use meditation to improve sleep quality and combat insomnia. In addition to practicing meditation, make sure that sleep hygiene is in place to allow for a restful sleep.

It is important to note that meditation does not cure underlying conditions that may affect sleep quality or ability to fall asleep. Whether you face worries or not, meditation can induce a relaxation response that could help you prepare for sleep. It may be necessary to try and practice to find the right method, but meditation has the potential to improve sleep quality. Meditation techniques you can use once you're in bed include progressive muscle relaxation, guided imaging, deep breathing, and body scan meditation.

Another study of older adults found that meditation improved sleep, as well as overall mood and stress, and the benefits are still shown six months later. Sleep falls into a unique category in the sense that good quality zzz require much more than just meditation in bed. Guided sleep meditation is a method to help you let go of worrying thoughts and relax your body before bedtime. Some believe that it is advisable to avoid meditation before bedtime, as the practice can cause feelings of concentration and awareness.

A guided meditation typical of sleep will cause you to redirect your attention from your worried thoughts to your body through what is called a body scan.

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