meditation for sleep

Do you have a problem falling sleep at night or experience insomnia symptoms? Start here with meditation technique that are essential for you to relax and better sleep.

Can meditation help with insomnia?

For many people, the sleeping difficulty is related to stress. It is because stress can cause anxiety and tension, making it hard to fall asleep. In some cases, stress can simply worsen existing sleep problem. Mediation may help you sleep better and treat insomnia. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep problems by promoting overall calmness

How to meditate?

Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is simple, and the benefits can come quickly. Here, we offer basic steps to get you started on a path toward greater harmony, acceptance, and joy. Take a deep breath and get ready to relax.

Here are the basic steps of meditation:

  • Find a comfortable and quiet place.
  • Close your eyes, breathe slowly and focus on your breathing.
  • When your Mind Wanders or thought pops up, let it go and refocus on your breathing.

As you try meditation for sleep, be patient with yourself. Start by meditating for 3 to 5 minutes before bed. Gradually, slowly increase the time to 15 to 20 minutes. It'll take some time to learn how to relax and quiet your mind.

Let's look at specific meditation techniques that tend to work well for sleep and how to do each one.

Mindfulness Meditation Practices

mindfullness meditaion

Mindfulness meditation is the ability to be fully aware and being in the present without judgment. It's done by enhancing awareness of your consciousness, breathing, and body.If you notice a thought or emotion, simply observe it, then simply let it go without judging yourself. You can practice mindfulness meditation on your own anytime and anywhere.

How to do mindfulness meditation

3 minute mindfullnes meditation, Play the audio

  • Seat or Lie down in a comfortable position.
  • Focus on your breathing. Inhale for 5 counts, then hold your breath for 5 counts. Exhale for 5 counts. Repeat five times.
  • Notice your breath and body. If a body part feels tight, consciously relax it.
  • When mind wonders or thought pop up, slowly return your focus to just your breathing and restart.

Body scan meditation

In body scan meditation, you focus on each part of your body. The goal is to enhance awareness of your physical sensations, including tension and pain. The act of focusing promotes relaxation, which can help you sleep.

How to do body scan meditation

  • Seat or Lie down in a comfortable position.
  • Close your eyes and breathe slowly.
  • Focus on your face. Soften your jaw, eyes, and facial muscles.
  • Move to your neck and shoulders. Relax them.
  • Continue down your body, moving to your arms and fingers. Continue to your stomach, back, hips, legs, and feet. Notice how each part feels.
  • If thought pop up or your mind wanders, slowly shift your focus back to your body. If you like, you can repeat in the opposite direction, from your feet to your head.

Guided meditation

Guided meditation is when the teacher leads you through each step of meditation. he may instruct you to breathe or relax your body in a certain way Or, he might have you visualize images or sounds. At bedtime, try listening to a recording of a guided meditation.

Guided meditation steps may vary from teachers to teachers, the following step-by-step instructions provide a general overview of how to do a guided meditation.

How to do guided meditation

  • Seat or Lie down in a comfortable position.
  • Start playing a recording form your phone or device.
  • breathe deeply and slowly.
  • Focus on the person's voice. If your mind wanders, slowly return your attention to the recording.

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