If you have trouble sleeping at night, you are not the only one. According to a study, about 35 to 50 percent of adults worldwide regularly experience insomnia symptoms. Many people attribute their sleeping difficulty to stress. This is because stress can cause anxiety and tension, making it hard to fall asleep. In some cases, stress can even make insomnia worse. However, meditation may help you sleep better. As a relaxation technique, it quietens the mind and body thereby enhancing inner peace. When done before bedtime, it is bye-bye to insomnia and sleep troubles.
Read on to learn about the different types of meditation for sleep and how to meditate for improved sleep:
Meditation requires little effort. It is a simple practice that can be done anywhere, anytime. So you don’t need special tools or equipment. The only thing you need is a few minutes.
Here are the basic steps of meditation:
- Find a quiet area. Sit or lie down, depending on what feels most comfortable. Lying down is preferable at bedtime.
- Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.
- If a thought pops up, let it go and refocus on your breathing.
Take a look at specific meditation techniques that tend to work well for sleep and how to do each one:
I. Mindful meditation
Mindfulness meditation involves focusing on the present. It’s done by increasing your awareness of your consciousness, breathing, and body.
If you notice a thought or emotion, simply observe it, then let it pass without judging yourself.
How to do mindfulness meditation
- Remove all distractions from your room, including your phone. Lie down in a comfortable position.
- Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.
- Inhale and tense your body. Pause, relax, and exhale. Repeat five times.
- Notice your breath and body. If a body part feels tight, consciously relax it.
- When a thought comes up, slowly return your focus to just your breathing.
II. Guided Meditation
Guided meditation is when another person leads you through each step of meditation. They may instruct you to breathe or relax your body in a certain way. Or, they might have you visualize images or sounds. This technique is also known as guided imagery.
How to do a guided meditation
- Pick a recording. Dim the light of your phone or device you’re using to listen to the guided meditation.
- Start the recording. Lie down in bed and breathe deeply and slowly.
- Focus on the person’s voice. If your mind wanders, slowly return your attention to the recording.
III. Body Scan Meditation
In body scan meditation, you focus on every part of your body. The goal is to increase awareness of your physical sensations, and ease tension and pain. The act of focusing promotes relaxation, which can help you sleep.
How to do body scan meditation
- Remove all distractions from your room, including your phone. Lie down in a comfortable position.
- Close your eyes and breathe slowly. Notice the weight of your body on the bed.
- 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 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.