Meditation for sleep
Meditation is a technique that has been used to train the mind and body for thousands of years. Historically used to increase calmness and physical relaxation, meditation encourages a heightened sense of awareness and focused attention, which enhances your overall wellbeing.
While there are different styles of meditation, most include four basic elements:
A quiet space with the least amount of distractions possible
A specific and comfortable posture
A focus of attention
An open mindset and attitude
Trying as many as possible can help you find the best for you. Meditation can even be done at bedtime or anytime during the day to help with fatigue and problems sleeping.
But how can it help?
When you meditate, your body goes through physiological changes that are similar to those during the early phases of sleep – your pulse slows and your blood pressure drops. Getting to that state on demand can make it easier to fall asleep when you want to.
To begin, try incorporating one of these meditation styles into your bedtime routine:
Mindfulness meditation
This meditation type involves paying attention to the body and nothing else. You become more aware of the sound of your breath or the feeling of the bed beneath you. If and when your thoughts wander to your workday or to-do list or something else – just be aware and work to steer yourself back to being mindful without judging yourself about it.
Concentration meditation
This technique requires focusing your awareness on something specific – like a flame on a candle or repeating a mantra out loud, such as “I am calm.” Having a point of focus can be very helpful when first starting with meditation.
Guided meditation
As the name suggests, guided meditation involves listening to someone who will lead you. An instructor may tell you to focus on relaxing the forehead, jaw, neck and shoulders all the way down the body. The instructor may lead you through guided imagery – imagining a beautiful beach, the sound of the waves and the warm sun on the skin. Athletes also use guided imagery to help with performance – imagining themselves mastering a skill. Guided meditation is available in person via a class or can be accessed through recordings.
Click for several free guided meditations to get you started.
