Problems that keep you awake or don’t allow a goodnight’s sleep are more common now than they ever were. Our mental health needs more care as times have changed our thought processes. Hence, this blog is a guided meditation for sleep that would help restore your health- both physical and mental.
Finding it difficult to sleep at night? Can’t stop thinking about the to-do lists, the memos, and the mails? Have too many negative thoughts that are making it impossible for you to rest? – Guess what, we have all been there, and it’s safe to say, not just once.
Guided meditation for sleep gives you relief from the otherwise hassle-prone life. Huge workload, responsibilities piling up, anxiety, and depression becoming commonplace- all these make it difficult to find inner peace. And these manifest more during sleep to disturb our nightly routine and healthy sleeping habits.
So, here are some techniques of mindfulness meditation for beginners.
But first, what is mindfulness meditation? Let’s answer that now.
What is Mindfulness Meditation?
Mindfulness is the journey from restlessness to calm, from an unhealthy mind to a healthy one. It brings your mind from the past or the future (where it usually dwells) to the present (where it should be).
Mindfulness meditation techniques will help you become conscious and aware of the thoughts that are not helping you, and slowly bring your attention to the present moment where everything is okay and you are safe and fine. Moreover, it also helps you like a guided meditation for sleep that balances your body and soul.
Mindfulness Meditation Benefits: What’s in it for good health
The mind has a habit of amplifying our worries and dismissing our joys. Through this mindfulness meditation for beginners, you will transform your mind to do just the opposite. This will bring you more peace, and thus, improve your sleep. Moreover, these techniques are thought-out meditation for mental health.
Apart from calming you down and helping you sleep peacefully, mindfulness breathing exercises also alleviate gastrointestinal problems and lower high blood pressure. They are also known to help with heart diseases.
This guided meditation for sleep enhances your ability to focus. According to several studies, people who practice meditation do not get affected by distractions. Minor inconveniences do not rattle them and they don’t get anxious easily as well. Their ability to recall information also is far better than people who do not meditate.
Therefore, with these mindfulness meditation benefits, you can restore your long-lost good night’s sleep.
Guided Meditation for Sleep: How to do Mindfulness Meditation
As we talked about thought-out guided mindfulness meditation, here are two techniques you can try before sleeping.
1.Pay attention to your breathing
When we talk about breathing techniques, it’s generally a focused meditation for mental health and therefore, your whole body. There are various mindfulness breathing exercises for sleep that you can try to bring visible results. One involves lying down with your arms rested on your sides and closing your eyes. Once you feel comfortable, pay attention to your breathing. Feel your breath entering your body and leaving it through your nose. That simple!
However, if focusing is hard, say breathe in and breathe out (in your mind) as you inhale and exhale simultaneously.
As you breathe, feel your chest go up and down. You can even bring your attention to your navel as you do this. This technique of watching (with the mind’s eye) the navel as an aid to meditation is called Omphaloskepsis.
This mindfulness meditation technique aims to calm your body by letting you take control of your breathing first. After all, Your breath is the thread that connects your soul with the body.
2. Scan your body from head to toe
In this guided meditation for sleep, you take your attention to every part of your body.
Lie down on your back. Keep your eyes closed and bring your attention to your left toe. Now, slowly move the focus from the toe to the entire foot. Go to the ankle now, and then slowly move to your leg, the calf, the left knee, and the thigh. Make sure you move your attention to these parts very slowly. Go to the right toe now, and repeat the whole process for the right side.
Once both legs are done, bring your attention to your pelvic area, feel that it is relaxing under your watch. Take your attention to the hips now. Feel that there is no pain. Your attention is healing it.
In the same way, take the attention to the back, your stomach, chest, both your hands, your shoulders, the neck, your face, and finally your forehead. More than often, you will be fast asleep before you have crossed the hips. No wonder it is considered an effective guided mindfulness meditation.
The Dalai Lama once said that sleep is the best meditation. But if you are not getting any, this guided meditation for sleep, in turn, will help you immensely to achieve that ultimate meditation. With this meditation for mental health, you now know how to do mindfulness meditation. So, why not start with them right now?