Sleep is the thing everyone needs more of but can’t quite seem to follow through on. It’s no secret that lots of people experience sleep difficulties and disturbances. In fact, somewhere between 35% to 50% of adults worldwide regularly experience insomnia symptoms. Some people require medications, drugs, or alcohol to fall asleep, while others can fall asleep in no time by just lying down.
Meditation is a useful tool to help calm the mind and reduce stress. As a relaxation technique, meditation may help enhance inner peace and quiet the mind. When done before bedtime, meditation can help reduce insomnia and sleep troubles by promoting calmness. Continue reading to learn about how to meditate, as well as figure out which of the three types in this article prove most beneficial for you.
How To Meditate
In theory, meditation is very simple. You sit down in a comfortable position and tune out the world. Well, it can be that simple, but seldom does everyone have that easy experience. It can be frustrating at first because quieting the mind and allowing your thoughts to come and go takes time. In the beginning stages, though, you do not need to sit in silence for hours at a time. On the other hand, it’s easy to establish a meditation routine that only takes five minutes out of your day. You can follow these basic steps:
- Find a quiet area and sit or lie down, whichever is more comfortable for you. If meditating at bedtime, lying down may be preferable.
- Close your eyes and take a few deep breaths. Focus on your breathing and don’t pay attention to anything else.
- If a thought rushes into your mind, just allow it to come and go. Refocus your attention on your breath.
Be patient with yourself as you experiment with meditation for sleep. A meditation practice is exactly that: a practice. A three- to five-minute meditation session before bed is the perfect place to start. You can increase the time to 10, 15, or 20 minutes as you get more comfortable with the practice.
Guided Meditation
This type of meditation is a great entry point for beginners, as another person leads you through each step of the practice. There are many videos or audio files of guided meditations, which may instruct you to breathe, relax the body in a certain way, or visualize things. At bedtime, you can listen to a recording of guided meditation. You can find some recordings of guided meditations in the form of:
- Online streaming
- Meditation podcasts
- Apps or websites
The exact steps of guided meditation will vary from source to source. Step-by-step instructions may look something like:
- Select a recording and dim the light of your phone or device that you are using to listen to the meditation.
- Begin the recording, lie down in bed, and breathe deeply and slowly.
- Focus on the person’s voice and always return to it if your mind starts to wander.
Mindfulness Meditation
This meditation practice involves focusing on the present, and you do this by increasing your awareness of breath, body, and consciousness. If you notice an emotion or thought, just observe it as it comes. Let the thought or emotion pass without judging yourself. Engage in a mindful meditation practice by doing the following:
- Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position.
- Focus on your breath and then take big inhales and exhales. Inhale for 10 counts, hold for 10 counts, and then exhale for 10 counts. Repeat this cycle five times.
- How does your body feel while engaging in this breathing pattern? Is it tight or relaxed? If you feel tension, consciously relax that part of the body.
- When a thought arises, return your focus to your breathing.
Body Scan Meditation
During this meditation practice, you direct your focus to every part of the body. The goal behind this practice is to increase awareness of physical sensations, including tension and pain. By focusing, you can promote relaxation, which helps you sleep.
- Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position to begin the practice.
- Close your eyes and breathe slowly. Try to notice the weight of your body on the bed.
- Focus on your face, softening your jaw, eyes, and facial muscles.
- Move down to your neck and shoulders and try to relax them.
- Continue down your body, relaxing each part until you reach your toes. Notice how each part feels.
- If your mind wanders during this process, shift your focus back to the body part you are observing.
