Meditation

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, usually 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 to15 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 the mountains, or walking through the 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.

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