|
SolveYourProblem
eLearning Series: Natural Sleep Remedies
Please Help Me Sleep Better At Night!
Meditation
Promotes Relaxation
Meditation is
a proven technique to encourage and promote relaxation. The
more relaxed you are as you get ready for bed the better
your chances of falling into a deep, restful sleep cycle.
It is important
that you learn to put your stress, tensions, and worries
to the side before you fall asleep. Meditation can help you
achieve this relaxed state and focus on peace and harmony.
There are many
different types of meditations available for you to use,
each with many adaptations and versions.
To get you started,
here is a simple technique that is simple to do and very
effective at promoting relaxation:
Find a
focus point for your meditation. This can be a
candle, a mantra, a stone, or something as simple as the
sound of your own breathing. A mantra is a phrase (a Hindu
phrase) which you repeat over and over in your mind to
establish harmony and to focus on your meditation.
No matter what you are using for your focus point the goal
is to continuously and firmly bring your mind back to what
you are focusing on. All other thoughts and distractions
that drift through your mind must be pushed out. If you
are beginning to include meditation in your nighttime routine,
you should remember that this type of meditation requires
a great deal of discipline. Your mind will easily be distracted
and you will lose focus. As you continue to practice your
meditation nightly you will find that the process becomes
easier and easier. You may find that meditating 10 to 15
minutes before bed will help to fall asleep naturally.
Here is another
simple technique for meditation:
- Find a quiet
room.
- Sit in a comfortable
position on the floor (use a cushion if needed).
- Sit with your
hands resting lightly in your lap.
- Close your
eyes and relax.
- Take deep breaths
in and out through your nose.
- Try to focus
on your breathing. Count each breath as you exhale. Count
to ten. Repeat several times until relaxation sets in.
- Clear your
mind of everything and think only of counting each breath
as you exhale.
- Acknowledge
any other thoughts that enter your mind, and then gently
let them go and concentrate once again on your breathing.
- At the end
of the meditation gently stretch and become aware of your
body before standing up
Another form of meditation is guided imagery.
Guided imagery is combination of meditation, relaxation and
hypnosis.
Using this technique you will follow a guided meditation
to visualize a state of relaxation.
It is best practiced
in a quiet room where you won't be disturbed. You will need
a tape or CD player. The lighting in the room should be dim
and soft. Typically the visualization will begin with some
simple relaxation exercises that include deep breathing.
When your body and mind are relaxed your imagination will
come into play.
Some common imagery
includes walking along the beach, being in the mountains,
or walking through a forest. The guided imagery uses your
imagination to induce peacefulness and relaxation. You will
be guided through the meditation from beginning to end, at
which time you should feel calm and serene.
There are many
imagery tapes on the market for you to choose from. You can
also make your own tapes.
The above techniques
for meditation will help your mind and body to relax. Your
goal is to be as rested as possible as you prepare to sleep.
There are many other methods of meditation available. You
may have to research and experiment and find what works best
for you.
 
> Home > Sleep
Remedies & Sleep Disorders: Main Page
|
