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Sleeping better

Sleeping better

March 27, 2019

How meditation helps you to relax and sleep better

For many of us, caring for our bodies can be extremely challenging. Life often throws at us physical and mental stressors that can keep us lying awake at night and unable to settle down. If you find yourself in this position, then we recommend that you consider trying meditation.

Not sure if meditation is suited to you? Here are some reasons why it’s 100% what you need.

1.         Choose something to focus on

Meditation is great as it allows you to find something to focus on. When you are trying to sleep at night, the mind is often whirring around with new thoughts and conclusions. Simply take the time to start concentrating on your breathing instead; this is much more likely to help you find a bit of mental peace and quiet for a few short moments.

If focusing on your breathing is not helping you to settle, then repeat a mantra in your head such as “I am feeling relaxed” – repeat it with every inhale and exhale. Before long, it’s all that you’ll be thinking about!

2.         Mindful meditation

Spa-hotels.ie says that the most powerful tools that you can find in meditation are the powerful mindful meditation techniques out there. Most people find these to be especially useful as they allow you to focus on a specific aspect of your life that you wish to work on. For example, are you trying to cut down on your material purchases?

Then instead of trying to think of that, your job, your health, and your relationships all at once focus on the former. Just keep that one thought in your head and tackle it individually.

3.         Counting to a number

What is your lucky number? Try sitting there and counting to it again and again. I personally use 23 as my go-to number and start from 1, go to 23, before starting all over again. The number itself does not actually matter, though. It’s all about giving your mind that extra focus.

Instead of letting the mind wander, this helps you to have something to think about that takes over the mind. Done right, that can be essential to your long-term improvement and well-being.

4.         Visualization is perfect for improving the quality of sleep

Another reason why meditation is such a useful aid when it comes to your long-term health and prosperity is a simple fact that it can feel so good – especially when you can bring in a visualization. Try to visualize something that you care about, such as a single face, a location or even a solid colour that you love.

If you do this, then you will be able to find yourself concentrating and fixating on one image in particular. This stops the mind from wandering, leading to a much-improved sense of inner comfort.

5.         Square breathing

Another useful breathing technique that many meditators use is square breathing. Many know of this as Pranayama, and this is a very powerful form of breathing technique. Simply inhale and exhale through the nose only and allow the air to come back down and into the throat each time. It’s going to help give you a relaxing and focused form of breathing.

Then, once you are relaxed enough, start inhaling for four counts and then exhaling for four with a brief pause in-between. Do this for long enough, and your mind won’t be wandering any longer.

6.         Alternatively, try nostril breathing

If you don’t find the above to be a good choice for you personally (we are all different) then start inhaling through one nostril, and then exhaling through the other nostril. This is a good one to help you to relax and get to sleep. It also helps to free the mind from the mental clutter that is making your day needlessly confusing.

If you would like to enjoy a more comfortable breathing experience, then you should definitely try inhaling through the nostril and then exhaling through the others: it’s very therapeutic and immensely relaxing.

7.         Let go and relax

One of the easiest ways to shut down the mind and enjoy a stress-free day, especially when meditating, is simply to let a thought go. Let’s say that you have been running through an argument again and again with a friend or family member. Instead of letting it dominate your mind, shut it off. Start thinking of something else and focus on something such as your breathing.

Do that for a few moments, and you’ll soon find that you are no longer holding onto the resentment and stress of the negative experience. It can be hard to do, but it often results in a clearer and generally happier mind.

8.         Guided imagery

Lastly, a very powerful tool for making your meditation more immersive and powerful is to turn to the art of guided imagery. When used in the correct manner, this can be very useful to help you make some genuine improvements to how you sleep. Try to put something very specific into your mind – for example, the last decadent meal you had when eating at a restaurant.

Take the time to consider the importance of simply focusing on everything that was there that night. The sights, the smells, the sounds. You’ll feel yourself almost there again, which can be great for helping you to drift off into a stress-free sleep.

 

Author bio:

Liyana Perry is a writer at spa retreats, she has a passion for writing blogs about natural health and spirituality. She enjoys long walks with a breeze and finding ways to make dessert healthy.

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