Guided meditation has been shown to be an effective way to relax and fall asleep, and in today’s world, there are many guided meditation for sleeping techniques that one can use to improve sleep.
It is easy to become overwhelmed by the constant demands of work, family, and social obligations. It is no wonder that more and more people are seeking ways to achieve a state of total relaxation.
Today, if you ever feel like you’re struggling to get to sleep, maybe you have trouble falling asleep or staying asleep, regardless of how tired you are. There might be a reason for this: your mind is active and restless during sleep. To help you get a good night’s sleep, try practicing this guided meditation for sleeping method when you are in bed and are ready to sleep.
According to a study published in the “Journal of Clinical Sleep Medicine,” participants who practiced guided meditation before bed reported better sleep quality and longer sleep duration than those who did not practice.
Guided meditation for better sleep can be done in minutes and is customizable to your own preferences.
Although there are plenty of sleep aids on the market, people find them ineffective or troublesome to use. In this “Guided Meditation for Sleeping” post, you’ll learn how to use a simple breathing exercise to fall asleep and improve your sleep quality while listening to a piece of soft sleep music and a comforting voice.
Guided Meditation For Sleeping Steps
It’s one of the simplest processes, and the best way to do guided meditation for sleeping is to just follow the very easy steps coming up next.
Step-by-step guided meditation process
1. In order to meditate effectively, it is important to be in a comfortable position. The first step is to sit with your spine straight, either in a chair or on the floor. You can choose whichever position is most comfortable for you, but it is important that your spine be straight.
You may want to place a pillow or cushion behind you to keep your back aligned. And while sitting on a chair make sure your feet are flat on the ground and your palms are facing up, and if you are sitting on the floor, you can cross your legs in front of you.
2. Once you are in a comfortable position, close your eyes and focus on your breath. Begin by taking a deep breath through your nose, and counting to 4. Hold your breath for 2 seconds and then exhale slowly through your mouth for 6 seconds.
Repeat this cycle 5 times. This will help you calm your mind and prepare for meditation. Now that you are in a comfortable position and have focused on your breath, begin to focus on your mantra.
3. Once you have completed this breathing exercise, focus on clearing your mind of all thoughts and distractions. Close your eyes and imagine yourself in a calm and peaceful place.
Maybe you’re overlooking the ocean from a cliff, or sitting on the beach watching the waves crash. Regardless of where you are, take a few minutes to really let yourself relax and enjoy the peace.
Listen to the sound of the waves or wind in the trees. Smell the salty air or feel the warm sun on your skin. Let all your worries fade away for a little while and just bask in this peaceful moment.
Listen to the sound of the rain if you are sitting outside in your imagination of peace. The sound of the rain can be very relaxing and calming, which can help improve your mood and you can relax into the environment.
4. When you’re at inner peace, continue focusing on your breath, counting each inhale and exhale until you feel ease and comfort. Fill your lungs with air and release it slowly as you count. This process helps you focus, makes you more alert, and even boosts your immune system.
You can feel the air in your lungs, and you feel alive. It is a beautiful experience and one that we often take for granted.
5. And when you feel that your mind has wandered away, bring it back to the sounds and sights of your surroundings and begin counting again and continue until you reach a state of total relaxation.
6. And in the end, when you’re ready, open your eyes and slowly return to your original position.
The guided meditation for sleep-free nights can be done anywhere at any time but the best time to try this technique to help you relax is, before going to bed.
Guided Meditation For Sleep Pain
If you are struggling to get a good night’s sleep due to pain, guided meditation may be a useful tool for you. This type of meditation involves following a set of instructions that help you focus your thoughts and achieve a state of relaxation. In addition to helping you fall asleep, it can also be helpful for managing pain symptoms.
Guided meditation can be used as a standalone treatment or in conjunction with other pain management techniques. Most people find it easier to fall asleep when using meditation, but research has also shown that it can help reduce muscle tension and increase relaxation.
According to a study published in the journal Sleep, sleep pain can be eradicated by cognitive behavioral therapy. The study’s authors report that the vast majority of patients who received cognitive behavioral therapy reported significant reductions in pain intensity and interference with daily activities, as well as improvements in sleep quality and duration.
Cognitive Behavioral Therapy
Cognitive behavioral therapy is a type of psychotherapy that is used to treat a variety of mental health conditions. It is a short-term, goal-oriented form of therapy that focuses on the thoughts, feelings, and behaviors that are causing problems in a person’s life. CBT helps people identify and change the thinking patterns and behaviors that are causing them distress.
If you’re looking for a way to relax and clear your mind before bed, try this guided meditation for sleeping. There are plenty of guided meditation for sleep youtube videos that can lead you through the process. But the key is to find one that works for you and stick with it.
And just watching the video does not help you at all, until or unless you act upon the simple method explained here. And while watching the guided meditation for sleep videos, you can listen to soft calming music as well to help you sleep while relaxing on your bed.
Guided meditation has been shown to provide relief from anxiety, depression, and stress. People who practice it have reported better sleep quality and improved concentration and relaxation. The practice is simple you meditate for 10-15 minutes before bedtime every night