5 Meditation Techniques to Relax Before Sleep
Getting to bed and getting a restful night's sleep is more than just lying down and closing your eyes. Meditation techniques can help you relax and release the stress from the day. We give you five easy and practical meditation techniques to sleep like a baby.
Here are five meditation techniques:
- Abdominal breathing
- Count stair steps
- Mindful meditation
- Imagine a scenario
- Body scanning
Create an adequate framework
- Abdominal breathing as a meditation technique
- Counting the steps of a staircase as a meditation technique
- Mindful meditation as a meditation technique
- Imagining a scenario as a meditation technique
- Body scan as a meditation technique
Start sleeping better tonight!
What is meditation?
How to learn to meditate?
Create an Adequate Framework
Before implementing meditation techniques, creating an appropriate setting and atmosphere is best. You need to be in a quiet, dimly lit place. This will help you focus on your meditation without interrupting your thoughts.
Many meditation exercises require you to lie down. You should have a mattress with a degree of softness or hardness that matches your preference. Dress it up in soft, breathable sheets to keep you cool and comfortable. Finish your bed with a cozy and comfy throw.
Below are Five Mediation Techniques.
1. Abdominal Breathing
Breathing slowly and deeply is a way to signal to your body that it's time to slow down and relax. This method of meditation focuses on using the abdomen or diaphragm to engage the large muscle at the base of the lungs.
To try this method, lie down and place one hand on your stomach and the other on your chest. Inhale deeply through your nose so that the hand on your stomach rises while the hand on the chest remains still. Then exhale, pursing your lips. Repeat this method of inhaling and exhaling until you feel relaxed. At first, it may seem strange, and you may only be able to do it for a few minutes. As you train, you will be able to breathe longer.
2. Counting Staircase Steps
Start by lying down and looking up without focusing on anything in particular. Breathe deeply using your abdominal muscles. Every exhale is one step down the hill. Try counting backward from ten to twenty.
3. Mindful Meditation
This method focuses on different aspects of your life before falling asleep. The idea is to address all aspects and let go. You can practice this meditation technique by thinking about the things that come to mind or by writing them down. Focus on one topic at a time and give it full attention. Then voluntarily drop each subject.
4. Imagining Scenarios
Unlike the other meditation techniques on this list, this one has no rules. All you have to do is imagine a calm and serene place. For some people, it is a tropical beach, while for others, it may be a mountain hike. Your imagery can be as general or specific as you wish. Maybe you are just floating in the sky with clouds? For some people, it's about something other than visualizing a place. You may find it more relaxing to imagine an activity. It could be emptying your desk at the end of the day or drawing in the sand. Immerse yourself in the storyline and let your brain explore it. You’re tricking your brain into thinking you're experiencing this relaxing activity. The effect is the same as watching a horror movie; your adrenaline is pumping.
5. Body Scanning
To practice this type of meditation, you need to focus on the different parts of your body with slow, focused attention. Start by lying on your bed in a comfortable position. Breathe deeply with your diaphragm to begin the relaxation process. Start at the bottom, focusing on your toes. Visualize yourself, releasing any tension you feel there. When you feel ready, return to your feet and repeat the process. Repeat at the calves and up to the rest of the body. You're done when you reach your forehead and have swept across your entire body. You may even fall asleep in the middle or want to start over from head to toe.
Start Sleeping Better Tonight!
Too many Americans have trouble sleeping, around 50 million. Start going to bed a little earlier and use whatever meditation technique works best for you. You can practice abdominal breathing while performing a body scan.
In addition, your bedding can play a significant role in the quality of your sleep. A mattress that is too soft, hard, or old can create pain or prevent you from falling asleep. Choosing a mattress adapted to your desires, needs, or pathologies is essential.