Yogi's Guide to Meditation for Sleep

At times, the 9 to 5 job and personal responsibilities drain you of all energy. Working late at night, a poor diet, and a sedentary lifestyle cause many serious health issues. One of these is a lack of sleep.

Lack of sleep does a lot of damage to your physical and mental health. If left untreated, long-term lack of sleep can also lead to untimely death. Fortunately, there are some yoga techniques which can help you get back those lost Zs.

Meditation – The Ancient Yogic Art

Meditation does a lot when it comes to helping you get rid of long-term lack of sleep. It helps decrease the intensity of brain waves which make it hard for you to lose sleep.

But, with time this ancient yogic art has transitioned into different forms.

Given below are some powerful meditation techniques you can inculcate in your daily routine.

1. Mindfulness Meditation

As the name suggests, this meditation style is all about being in the present moment. Daily practice of this meditation style blocks out all external distraction and worries. It creates a space for you to breathe and just be.

Steps to Practice

• Find a comfortable and peaceful place to sit and relax.

   

• As a beginner, practice Mindfulness meditation for 10 minutes.

   

• Find a seating position to remain steady and still. The seating position can be cross-legged, or kneeling among others.

   

• Feel your breath. Be attentive of each inhale and exhale.

   

• Notice when your mind wanders. Bring it back with deep breathing.

Note: If your mind wanders off, do not fret. It is a normal part of meditation.

2. Guided Meditation

The guided meditation for sleep helps you relax and let go of all stress. You do this by hearing the instructions of an experienced meditation teacher. But, to reap benefits of this meditation style there is one simple guideline you should remember.

If you do guided meditation by using an application or recording, make sure to shut off other notifications. You can also put the phone on airplane mode.

Steps to Practice

• Find a comfortable place to sit, kneel, or lie down.

   

• Keep in mind, the goal in guided meditation is to relax and not to fall asleep.

   

• Close your eyes. Breathe normally.

   

• Follow the voice of the meditation teacher to practice.

3. Body Scan Meditation

A powerful meditation technique for you to release all tension and stress. Body Scan meditation is all about conducting a mental “scan of your body by focusing on one body part at a time”.

Just stop to observe all bodily sensations in sequence by moving from head to feet.

Steps to Practice

• Start in the lying down position.

   

• Start with slow and steady breathing.

   

• Bring awareness to the first body part.

   

• Scan for any discomfort, pain or any other physical discomfort.

   

• Visualize the tension leaving your body through the scan.

   

• Keep scanning down your whole body.

4. Progressive Muscle Relaxation

Too much stress causes your whole body to experience tension. Progressive Muscle Relaxation is a powerful technique that helps you let go of all that tension. You engage one muscle while leaving out the other.

Steps to Practice

• Start with your forehead, jaw, and then shoulders.

   

• Inhale. Tense one muscle group as hard as possible. It might cause shaking or discomfort.

   

• Exhale. Relax the tensed muscle group.

   

• Rest for 30 seconds.

   

• Follow the entire process for every muscle group. Work your way down the entire body.

5. Affirmation Meditation

Affirmation meditation helps calm your mind. This meditation technique helps you relieve all stress by inviting positivity into your life. Affirmation meditation lays emphasis on focusing your attention on a motivating phrase or mantra.

Steps to Practice

• Start by thinking what you would like to change and choose an affirmation for the same.

   

• Make sure the affirmation contains positive words.

   

• Make sure to focus on the “I” letter. For example; I am strong.

   

• Repeat the mantra to yourself. Close your eyes and practice natural breathing.

Conclusion

Want to experience peace of mind and live a stress-free life? You should refer to this guide to understand the different types of meditation techniques. But, if you are just starting out then go with guided meditation for sleep.

Read More:- Yoga Nidra Training

Article source: https://article-realm.com/article/Health-Fitness/Supplements/19421-Yogis-Guide-to-Meditation-for-Sleep.html