The body restores itself during sleep. The brain recharges, and the cells repair themselves. At the same time, hormones course through the different systems to prepare the body for the next day. That’s why when people don’t get enough sleep, they face the day feeling sluggish and enervated.
Unfortunately, as people grow older sleep problems become more and more uncommon. Stress keeps the mind in overdrive, making it difficult for people to lull themselves to sleep. Thankfully, there’s mindfulness meditation, an effective technique used to help people achieve a restorative sleep.
If you suffer from bouts of insomnia, check out this mindfulness meditation guide specifically designed to help you sleep better:
Make Your Bedroom Conducive to Meditation
Before you lie on your bed, turn the lights off and make the room as quiet as possible. Unplug the TV and turn your phone off. If daylight still permeates into your room, wear an eye mask. Take out all possible sources of distraction.
Lie on your bed and settle into the most comfortable sleeping position for you. If you can’t find one assume, the “dead man’s position”. Lie flat on your back and extend your arms along your body or rest your palms together on your tummy.
Focus on Your Body and Breathing
Letting go of all your worries isn’t easy, but it’s not impossible to do. While you’re lying down, imagine storing all of them in a box tied to a huge balloon. Watch it float away until it vanishes in the sky. Believe that your worries are no longer there and allow yourself to feel lighter.
Shift your attention to your body and your breathing. Spend several minutes just observing how your body responds to every breath. If thoughts start creeping up again, turn to your breathing to drive them away.
Begin to Relax Parts of your Body One by One
Relaxing parts of your body one by one is known as progressive muscle relaxation. Start with your toes. Silently command them to relax and let go. As you feel the muscles release, slowly move up. Take one muscle group at a time. From your toes, move to your ankles, lower legs, knees, thighs, torso, shoulders, neck, and finally your head. Don’t rush it. Spend time on each part of your body and wait for it to relax before moving to the next.
Again, if your mind wanders, return to your breathing and focus on the body part you’re telling to be calm. Remember, always breathe slowly and deeply. Inhale through your nose and exhale through your mouth. Practice this meditation technique daily, and you’ll be able to drift off to sleep faster and easier.