Betting on sleep meditation helps people who have trouble falling asleep. Find out step by step how to do it here.
Sleep is essential for physical, mental and emotional health as it plays a vital role in the recovery and regeneration of the body. Therefore, it is common for people who have trouble falling asleep to bet sleep meditation.
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“Insomnia and sleepless nights can lead to a number of health problems, including chronic fatigue, memory problems, impaired ability to concentrate, and even emotional disturbances,” explains holistic therapist Regina Restelli.
“This is where meditation for sleep comes in. Meditation offers a simple, though not necessarily easy, path to achieving that state of serenity, especially when it comes to improving the quality of sleep,” she adds.
Here, the practitioner points out practical guidance for incorporating meditation into your nighttime routine and for more restful, rejuvenating nights.
How to train your mind to sleep well
“When diving into the world of meditation, it’s important to understand that mental training can be easy, despite first impressions.
All you need is determination and persistence to focus on the present moment,” says Regina.
According to her, an effective way to get started is to practice mindfulness during daily activities. The act of performing tasks with full concentration gradually becomes a habit, giving you sharper concentration.
“If you want to intensify this workout, you can do it by sitting quietly and noticing all the details around you: the place, the temperature, the sounds, the aromas and the body sensations,” she guides.
“Setting aside a few minutes for this practice can lead to an overall increase in disposition. It’s the basic principle of mindfulness: full attention,” she adds.
Next, he takes you through a guided meditation that prepares you for a peaceful, natural sleep.
sleep meditation
- Once you’ve done everything you need to do before falling asleep, sit up in bed with your back straight.
- Quickly remember your day, accept it as it was, and keep in mind that right now there is nothing to do but sleep and recover for the next one.
- Be thankful for all the good that happened, including the little things. It is very important to remember the good things before going to sleep.
- Take three deep breaths and imagine nothing, because any stimulus can feed your mind even more.
- Feel deeply your body and the air flowing in and out of it. Establish a “focus” on a point under the nose where the air passes. Look, keep feeling the air going in and out.
- Stay like this for at least five minutes, and if you want, listen to some calming and relaxing meditative music to sleep during this time (see tips later in the article).
- Surely many thoughts will come to visit you, but don’t talk to them, simply acknowledge their presence and let them go away as if they were clouds passing by with the wind. Choose not to pay attention to them now. After a good night’s sleep everything will be resolved by priority and with great attention.
- Go back to your workout. Concentrating on the air going in and out of your nostrils is the most important thing right now.
- If you want to increase the amount of minutes you spend practicing over time, you can and should, because this silent exercise will improve all aspects of your life. Never give up.
- You deserve a good night’s sleep and focusing on your breathing will get you there. As soon as you feel well concentrated and often notice that you are already almost asleep sitting down, lie down.
- It is very important to turn off the light and leave the room completely dark, preferably without the small lights of electronic devices, as they can affect the depth and quality of sleep.
- Now is the time to recharge your vital energies and, as a gift, regain general health for the next day. Good night!
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
