Bedtime meditation can help people fall asleep more easily and remain asleep through breathing exercises, visualization or gratitude practices. These techniques can be done sitting or lying down comfortably in an environment free from distractions and noise.
Mindfulness practices focus on observing emotions and thoughts without judgment, such as diaphragmatic breathing, progressive muscle relaxation techniques and hypnosis.
Body Scan Meditation
Body scan meditation involves paying attention to various parts of your body in slow succession, from feet to head or vice versa. The goal is to become aware of how each area feels, release any tension that may exist, and notice what any difference it makes in terms of sleep quality at night. It can especially useful if you find yourself becoming stressed out or anxious – helping you learn how to calm your emotions so you can sleep sounder through the night.
Recent research revealed that body-focused meditation can reduce activity in the amygdala, an area of the brain involved in processing emotions. This finding is consistent with previous research that demonstrated its benefits on biological stress as measured by cortisol levels and psychological stress reported by participants. These are powerful findings which may provide important guidance to individuals struggling with anxiety, depression or other forms of mental illness.
Body scan meditation comes in various forms and should be tailored specifically to you and what works for you. Finding something you enjoy doing each day may take some trial-and-error at first, but over time will become second nature and become part of your routine.
If you aren’t yet ready to commit fully to meditation practice, other body-focused exercises like chakra meditation may also provide relief from stress, improve sleeping patterns and boost feelings of well-being. Studies have revealed the power of chakra meditation.
Binaural beat meditations, or two tones with different frequencies for each ear, can help you relax more quickly and fall asleep faster by listening through headphones while lying in bed. By hearing these sounds, your brain processes half of their difference more easily allowing for faster sleeping times and quicker relaxation.
Trataka meditation is another body-focused form, consisting of staring at a focal point. Although you can practice Trataka during the daytime if desired, for best results it should be performed before going to sleep at night in order to help lower heart rate and blood pressure levels. Watch an Honest Guys Meditation Trataka video here or learn more by reading here.
Candle Gazing Meditation
Candle gazing is a practice designed to help you focus your mind and relax, clearing away distractions. Studies suggest it can improve focus, cognition and mental health while increasing intuition and spiritual connection. Also known as trataka (meaning to gaze intently at a small point), candle gazing can be found in many ancient yoga practices as well as practiced comfortably from home by anyone.
Place the candle on a flat surface at eye level, approximately arm’s length away, and sit or stand comfortably in any position that feels right to you, with crossed legs with tall neutral spines preferred on the floor or sitting up against walls to support yourself as needed. Make sure the flame is bright enough so you can focus your gaze without being distracted by it too much.
Close your eyes and focus on the image of a candle within them. You may try visualizing this after-image through open eyes as well, but if this doesn’t work for you simply relax and gaze into its flame for as long as it feels right without blinking.
Once you have practiced meditation for some time, slowly return to your room and observe what’s around you again. While resuming a state of mindfulness after opening your eyes or moving them may initially be difficult, over time this should become easier.
Candle gazing should never be attempted if you suffer from any health conditions, particularly glaucoma or serious eye issues. Before engaging in candle gazing, it’s advisable to discuss it with your doctor first and start by gazing only for short sessions before gradually increasing duration over time. It takes significant focus, which may result in fatigued eyes; in such instances simply blink a few times to refresh them and focus on the flame once more.
Deep Breathing Meditation
Deep breathing is an effective method of relaxing both mind and body, dating back to ancient traditions. Today, many contemplative practices, including meditation, yoga, tai chi and qi gong incorporate deep breathing techniques as a component. Recently, scientific studies have investigated its benefits; recent findings reveal it helps lower heart rate, blood pressure, promote a healthier respiratory system as well as calm the brain and nervous system.
To practice this meditation, lie flat on your bed or sit in an ergonomic position and concentrate on breathing for five to seven minutes. Though your thoughts may wander from time to time, don’t be intimidated if they do – gently redirect back your focus by saying softly: “thinking” or “wandering”, before returning your attention back to physical sensations of breath. Stay with this for five to seven minutes as an ideal outcome.
Once you begin to feel calmer, add a sigh of relief to your breathwork to help release tension and activate the relaxation response of the parasympathetic nervous system, known as the “rest and digest” response. It’s an effective way of counteracting fight or flight responses while soothing mind and body for restful sleep.
There are various techniques for deep breathing that you should try, and you should find what feels best to you. Some people like using the 4-7-8 breathing technique: inhale for four seconds, hold for seven, exhale eight seconds; others use square breathing: four in, six out.
Beginners to meditation may benefit from starting off slowly, building up to full meditation over time. If any concerns exist regarding your mental wellbeing, consulting a mental health professional prior to initiating any new practices may also be worthwhile.
Gratitude Meditation
Gratitude meditation can help you appreciate what makes life worth living, even during difficult times. Additionally, gratitude meditation may prompt you to be more self-care conscious – leading to improved health and enhanced self-esteem. A regular gratitude practice may also strengthen relationships as it will remind you to thank people more often instead of taking them for granted.
At a gratitude meditation, it can help to focus on anything that makes your heart smile – be it people like your spouse and close friends; objects such as blankets or clothing you enjoy wearing; or senses like music and flowers – whatever brings happiness into your life. Writing down this list or journal entry may help ensure you can recall these items later.
Another advantage of gratitude meditation is its portability – you don’t have to find a quiet space or sit still for it to work! All that’s required to begin practicing this form of mindfulness is finding a comfortable spot and playing soothing music or audio for meditation purposes; then focus on giving thanks for what matters, beginning with people and progressing through objects or senses as the time progresses.
While considering all that you’re grateful for, take time to appreciate the hard work that went into it. By practicing gratitude regularly you’ll appreciate life more fully and remember everything is a gift from above. Furthermore, practicing it may make you more understanding towards other people while strengthening relationships or friendships by helping to see their positive qualities more readily.
Combining gratitude with mindfulness meditation is an extremely effective way to enhance your overall quality of life and maintain a healthier attitude towards life, handling any difficulties more easily, as well as increasing chances of falling asleep faster and staying asleep for longer at night.
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