Simple techniques of relaxing meditation for insomnia available to everyone.
- 1 How can bedtime meditation be helpful?
- 2 Relaxation physiology
- 3 Soothing music
- 4 Controlled imagination
- 5 Abdominal breathing
- 6 “Descending” breath
- 7 Color breathing
- 8 Conscious meditation
- 9 Conclusion
To maintain health and update the body’s energy reserves, a proper sleep pattern is necessary. Meditation for deep sleep will help calm the mind and harmonize the mind for a smooth and fast immersion into the world of dreams.
How can bedtime meditation be helpful?
Meditation for insomnia is aimed at normalizing the emotional state and purifying the mind from the “noise” of incessant thoughts. The relaxation of muscular muscles observed during meditative practices and a decrease in brain activity leads to physiological relaxation and the transition of the body to a state of rest, fast falling asleep, reducing nervousness and anxiety.
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Using meditation, a person improves the quality of sleep, making it more profound, gets rid of nightmares and simplifies the awakening process.
Violations in the work of the central nervous system cause tightness in skeletal muscles, and the clamped muscles, in turn, constantly send a signal to the brain about the need for relaxation. There is a kind of circle, which can be broken with the help of the activation of the alpha state or the application of relaxing techniques on striated muscles (yoga, massage).
The alpha state is observed when the alpha waves are generated by the right brain hemisphere. Alpha waves occur when a person closes his eyes and relaxes, enters a state of drowsiness. With increased excitability and anxiety, the alpha rhythm amplitude decreases to complete disappearance, so meditative relaxation sessions will help the brain “switch” to the desired vibrations and enter a healthy sleep. When the waves roll, the human brain begins to produce more hormones responsible for happiness, a positive outlook on life and rest.
Listening to pacifying music is a simple and reliable way to quickly fall asleep. To dive into deep sleep, you need to focus on the melody and not be distracted by meditation. Thoughts that come to mind, you need to let go, just watch them, as if behind clouds, floating across the sky.
Healing music for sleep contributes to the rapid transition to the alpha state and immersion into a healthy sleep. It is best to help sleep with insomnia sounds of nature (the sound of rain, birds singing) or mantra.
To enter a session of conscious meditation through visualization, you must focus your attention on an imaginary object or process. Most meditators choose clouds, the sea or the night sky. You can visualize a boat swaying on a calm river, or endless sand dunes. It is important to imagine a place where a person feels safe and harmonious.
Good practice is an imaginary transformation into an object or process, for example, a drop of water on the surface of the ocean, sounds of music coming from a violin or drum. Concentration on the object of reincarnation will quickly fall asleep. Meditation techniques of shifting attention to repetitive processes (a moving spiral or falling snow) will reduce the excitation of the nervous system and imperceptibly introduce a person into a healthy trance state.
It is important to remember the effect of dreams on a calm, deep sleep. Often, what a person thinks about before falling into a dream turns into bright and sometimes exciting images of a dream, so you should concentrate as much as possible on pleasant and happy moments, discard all negative memories.
You should not comprehend the events taking place or go back in time for its analysis, as this can cause increased brain activity, which will slow down the process of immersion in deep sleep.
It is necessary to take a comfortable position, to relax all the muscles as much as possible, to put your hands on your stomach and turn your attention to the navel level. Breathing is calm, deep, abdominal. During abdominal breathing, the chest practically does not move, and the stomach, in turn, swells a lot.
It is necessary to watch how the hands move, not to evaluate your breath, not to think about anything. After 10 minutes of such breathing, a person will feel pleasant fatigue, a state of harmony, peace.
You need to go to bed and begin to gradually relax the muscles, moving your attention from the lower limbs to the crown. Try to imagine that a person is at the top of a mountain and begins to slowly descend, exhaling on each step. It is necessary to observe how thoughts go, and breathing becomes calm, deep.
If the focus does not come out, you need to turn your attention to breathing for a few minutes and then return to a state of imaginary downward movement. You can combine this type of meditation with abdominal breathing.
It is necessary to present the colors in turn and determine what feeling each of them causes. You must choose the one that causes the most positive emotions.
Start breathing in a beautiful color and slowly exhale it, as if filling yourself with it. At the peak of inhalation, hold your breath for a few seconds, imagining how color penetrates into each cell and includes a program of relaxation, pacification.
Conscious meditation before bedtime will help not only to fall asleep, but also to clear the mind of negative emotions and experiences. Inhaling with this meditative practice should be through the mouth, and exhale through the nose.
You need to feel how the air fills the lungs, passes through the respiratory tract. Imagine how all the heavy thoughts go away, unpleasant memories when you exhale, light and joy appear when you inhale. Continue to breathe deeply until relaxation and tranquility comes, while you need to be aware of your body and observe the changes occurring in it. If there is an unpleasant sensation in the body, then you need to direct your attention there and “breathe out” this place until the disturbing symptom disappears.
The basis of all meditations is calm of the mind, removal of the tightness in the body. When overstressing, meditators must consciously call into themselves the desire to calm down, relax, otherwise the body will not be able to fully recover from a tiring day.
Soft sleep, sound sleep without nightmares, easy awakening – the ultimate goal of meditation for insomnia. It is important to listen to your body, in time to give it the opportunity to restore its energy potential.