Deep Sleep Meditation – We all need sleep after a long day but it doesn’t always come easy. You may be in the mood for slumber but once your head hits the pillow your brain starts telling you otherwise. From recapping the day’s events to cycling through your endless to-do list, our psyches can get in the way of sleep. It’s common for stress to interrupt sleep from time to time, especially when you have a lot on your plate. If you’re tired of reaching for sleep aids to get the rest and recuperation you need — sleep meditation may be worth 1.About Deep Sleep MeditationYou’ve probably heard about sleep meditation being recommended to those who are having a hard time drifting off — but what is it exactly?Simply put, sleep meditation is a that produces a state of deep relaxation all the while being awake and alert 2.Sleep meditation is also called Yoga Nidra which, in Sanskrit, means sleep. It is often used by those who want to achieve a relaxed mind and body holistically.Being Asleep vs.
Sleep MeditationWhat’s the difference between being asleep and sleep meditation?Well, when we are asleep, our nervous system is relatively inactive. During the Rapid Eye Movement phase or, our consciousness is practically suspended.Sleep meditation, however, is a mind-calming practice that occurs when you are fully awake (though deeply relaxed), and your conscious mind is still at work.Types Of Sleep MeditationWe all want to have a restful slumber at night but when our thoughts are winning the battle oversleep, meditation may be helpful.There are different types of meditation that you can use to teach your body and mind to surrender to a calm and relaxed state. Performing these sleep meditation practices at night may encourage a more 3. Here are three popular methods of sleep meditation.Type #1 – Mindfulness MeditationThis type of sleep meditation does not involve clearing your mind of all thought. On the contrary, practicing mindfulness is the opposite. It means focusing your mind on the present, being acutely aware of each breath and paying attention to the body.Starting with your toes, slowly flex and relax your muscles as you shift your mind from one part of your body to the next.
This may seem easy, butmost people find it difficult to concentrate with all the thoughts running through their heads.Practice makes perfect. Initially, try focusing your energy on your breath before spreading your awareness to the rest of your body and surroundings.Type #2 – Concentration MeditationThe first step to performing this meditation is focusing your attention on one single thing. This can be a physical object such as the flame of a candle or a single thought that brings you peace. You can also repeat a favorite mantra to yourself throughout the meditation.If this is your performing concentration meditation, you may want to simply focus on the sensations of the breath and allow each inhalation to slowly move through your body 4.
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Since your breath is a constant companion, it may be less challenging to focus solely on it.Type #3 – Guided MeditationAs the name suggests, this type of sleep meditation involves listening to the voice of an instructor who guides you into a meditative state.For instance, there are downloadable that will, for example, instruct you to relax your toes and then move your focus to other parts of your body. Some apps may prompt you to envision a peaceful place or use other methods to help you focus your mind during the meditation.If you don’t have time to search for a new app, you can always check out a which you can listen to as you lay in bed.5 Proven Deep Sleep Meditation TipsDeep Sleep Meditation Tip #1 – Prepare For BedFor sleep meditation to work, you will need to prepare yourself first. You should turn off your lights and put away your electronic devices.If it helps, take a shower first so your body will feel more relaxed. Lie down on your bed afterward. Make sure you start your bedtime routine early enough to get plenty of sleep.Deep Sleep Meditation Tip #2 – Deep Meditation MusicSleep meditation works differently from one person to the next.Some may like to have a sleep meditation video track turned on, while others prefer to listen to a sleep meditation audio with music.
Then, there are those who prefer listening to a meditation podcast as it helps them to focus, depending on what type of meditation they’re doing.Deep Sleep Meditation Tip #3 – Focus On Your BreathA calm sleep meditation will require you to focus your attention on your breath. Focus on the rise and fall of your belly as you inhale and exhale.This repetitive motion helps your body and your mind to go into a relaxed state. Breathing is at the core of any meditation practice.Deep Sleep Meditation Tip #4 – Stretch It OutSlowly flex the different muscle areas in your body to help reduce any tension. Bring particular attention to your lower legs, calf muscles and toes.As you draw in a deep breath, focus on each contraction and then let it all go. Enjoy this feeling of soothing relaxation.Deep Sleep Meditation Tip #5 – RelaxAs you continue to practice sleep meditation, you will need to learn how to relax.
If you still haven’t been able to achieve a meditative state, do not be discouraged. It takes time to perfect your zen.For most of us, getting a good night’s rest starts with establishing a routine and sticking to it.
SHARE:By now, you’ve hopefully gotten accustomed to preparing your body and mind for sleep by using breathing and counting exercises to clear your head. If you haven’t, check out the first 10-minute meditation in our spring Better Sleep Series. Next up, we’re focusing on improving the quality of your shuteye to help you feel more rested.Have you ever gotten seven to eight hours a night and woken up feeling like you haven’t slept a wink?
Most likely it’s because you didn’t spend much time in a deep sleep state—the third phase of sleep. The first two phases, preceding deep sleep, are waking and dreaming. Reaching deep sleep is optimal for feeling recharged. This meditation’s mission is to maximize your duration in this state.To go into deep sleep, a few things need to happen.
First, your body needs to be at total rest. Second, your mind also needs to be free of thoughts, which naturally happens when you’re asleep. Third, your mind needs to be relaxed. That means when you’re falling asleep, and in the hours before bedtime, you’re not having any stressful, worrying, or negative thoughts.
These types of thoughts encourage your mind to stay at a surface level during sleep because they’re keeping you in a stimulated, agitated state rather than a calm one.In this meditation, we’ll achieve these three requirements together. You’ll learn to run through a mental checklist to assess whether you’re really truly relaxed and ready to go to bed. You’ll start by checking your body: Where are you holding tension?
Where can that tension be released? Then, you’ll check your mind: What is your state of mind? Are you carrying any mental burdens at this given moment? Next, you’ll check your breath: Is it in your throat, chest, or belly?Lastly, it’s important to always have some happy thoughts or memories before you doze off to help counterbalance anything stressful that happened during the day.
Since people normally wake up in the morning with the same thoughts they had when they fell sleep, this is even more crucial. Positive thoughts not only impact your ability to reach deep sleep, but also the entire following day. Though I won’t prompt you to think positive thoughts during the actual meditation, I will encourage you to turn your attention to something you’re grateful for or happy about should you find your mind wandering in the moments before you fall asleep.WANT MORE SLEEP? For weekly reminders featuring smart sleeping tips and guided, 10-minute meditations to help ensure a better night’s rest. You Might Also Like.