Many people that have trouble falling asleep at night, tossing and turning unable to shut your mind off. Recent studies have shown that meditation has helped many insomniacs fall asleep. Dr. Herbert Benson, director emeritus of the Harvard-affiliated Benson-Henry Institute for Mind-Body Medicine says “Mindfulness meditation is just one of a smorgasbord of techniques that evoke the relaxation response”. Here are several sleep meditation techniques that will help you get a restful night’s sleep.
Types of Sleep Meditation
Mindful breathing is a useful technique for helping you get to sleep. Start by bringing attention to the natural flow of your breath. By turning your attention to your breathing, it helps to channel your mind into thinking about the breath rather than your thoughts. Continue focusing on your breath. The in and out-breath. If any thoughts enter your mind return your attention back to the breath. After you are relaxed, try doing a full-body scan. Focus on each part of the body for a few moments and try to relax each muscle and body part. Now gently allow yourself to fall asleep.
Guided Meditation for Sleep
There are many good guided meditations for sleep. Many of these guided meditations have a soothing voice and music talking you through a meditation to calm the mind. This is a type of deep sleep meditation that can help many insomniacs get a good night’s sleep. I have often used a set of earphones with this type of meditation to fall asleep. It is a highly effective way to get some rest.
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Guided Imagery and Visualization Meditation
Guided imagery is a form of meditation in which you are guided using visual imagery. It is very similar to daydreaming or awake dreaming. You allow your subconscious to express itself while being awake. The guide will introduce calming visualization into your environment to help calm your mind.
Visualization meditation is similar to guided imagery but is more specific to the goals you have. For example, visualize a calming scenario with your spouse, a nice relaxed conversation instead of a yelling or screaming match. These techniques will help your mind stay in a more balanced, positive, and relaxed state that is more conducive to sleep.
Mantra Sleep Meditation
This is a focus meditation using a mantra. You can use any word you would like. The idea is to repeat the mantra either verbally or in your mind. This will help to release your mind from any distinctive thoughts. Continue this mantra until you fall asleep.
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As you can see, there are several ways to help those suffering from sleepless nights combat this situation. Life can be stressful and it is so important to get the proper amount of sleep to stay healthy and alert. We hope that these sleep meditation methods will help you get some sleep.