Ultimate Guided Meditation for Quality Sleep
It's no surprise deep sleep can change a person's mood and quality of life. When you are well rested, you can take on the day, and your mind is in an optimal state. What can you do if you have trouble sleeping or staying asleep? Here are some tips on mindfulness meditation that can help you get better sleep.
Body Scan Meditation
In this exercise of quality sleep, you must relax the body. What does that mean, and how can that help you get better sleep? Lie down in a comfortable position and focus on breathing. When you inhale, notice the rise of your abdomen. You are full of life and oxygen. You have this present moment to be one with your body. In this exercise, we will focus on releasing the tensions of the day. Start from the top of the head and work your way down to your toes. Allow your eyelids to relax, and thank them for their service for the day. You will proceed with each part of the body. Thank your heart for pumping all day on its own and your arms for carrying the laundry or driving to work. At each part of the body, you want to be able to release the tension and calm the muscles.
Tai Chi Before Bedtime
Tai Chi is an ancient Chinese form of martial arts. Before you question how martial arts can help improve sleep quality, it's not as demanding as you think. Tai chi is a meditation practice that focuses on fluid movements. This relaxation technique has many benefits, such as enhancing mood, easing pain in the body, ameliorating posture, and improving sleep.
If your mind wanders when sitting still, this mindfulness meditation promotes a relaxation response. According to Doctor Herbert Benson, "A relaxation response is a physical state of deep rest that changes a person's physical and emotional response to stress."
Tai chi also promotes greater awareness of the body's responses and helps you learn to listen to your body. Though this meditation practice is a form of relaxation, this is also a modified exercise perfect for older adults looking to circulate the blood flow. Take a look at this guided meditation video to start this practice before bed.
Gratitude to Quiet the Mind
If you find your mind full of racing thoughts, expressing gratitude(link) is a form of mindful meditation to promote peace. Sometimes you can develop scenarios in your head that may cause anxiety right before you sleep. Instead of falling asleep, you find yourself planning or problem-solving most of the night until you look at the time and try to force sleep. Gratitude raises your vibrations and brings awareness to the good in your life. In this elevated mood, you are more likely to have good sleep.
Practice gratitude before bed by listing 10 great things that happened in the day. There is always something to be thankful for, even if the day seems more challenging than others. As you begin your list of gratitude notice the relaxation of your body. This is a helpful stress response so that when you enter sleep, you stay asleep.
Breath Work
Alternate nasal breathing
In this breathing exercise, relax the body and sit or lie in a comfortable position. Close one nostril with one finger and inhale. Be sure to alternate nostrils after each breath. This exercise promotes lung and respiratory functions as well as reduces stress.
Three Deep Breaths
As you lie down, allow yourself to inhale deeply. Feel the physical sensations of your body being filled with air. Hold this breath and tense the body for 1 or 2 seconds, then exhale slowly. Repeat this 3 times
Box Breathing
As you lie down, inhale in a count of 4. Hold this breath for 4 counts then exhale on counts of 4, then hold this breath for 4 counts. This exercise is box breathing because you can imagine you are breathing in the shape of a box. It's a meditation for sleep that helps the mind prepare for rest.
Take Away Trail
Sometimes sleep problems can get in the way of focusing during the day. These meditation practices are sure to improve your sleep habits. Whenever I experience sleep disturbances or have issues falling asleep, these different techniques have shown significant improvement in my life. These practices are sure to help with your sleep troubles too.
Join the Trail
Everything starts with YOU. Begin the journey to creating your trail.
Sign up with your email address to receive updates
DISCLOSURE: THIS POST MAY CONTAIN AFFILIATE LINKS, MEANING I GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, AT NO COST TO YOU. PLEASE READ MY TERMS OF USE POLICY FOR MORE INFO
