How to Meditate Before Sleeping?
A troubled brain finds it hard to go into a state of deep sleep. You keep tossing and turning and changing positions all night thinking about several things but sleep takes too long to visit you.
This happens due to the misalignment of the information that is stored in your brain in the form of waves. Therefore, it is important to align your brainwaves to release your worries and achieve a relaxed deep sleep.
Meditation is the right medium to release your worries and channel your mind towards the Theta state, which is called the state of sleep. This mind-calming practice can be done every night before going to bed so that when you wake up in the morning, you don't feel weary of insomnia.
Here are some of the ways to achieve the state of calmness and deep sleep through meditation:
Focus on your breathing
The correct practice of meditation starts with breath focus where you learn to concentrate on your breathing. First of all, make yourself lie on a comfortable bed with your spine and extremities straight. Then, breathe slowly and deeply from your abdomen where after every inhalation, you have to hold your breath for two seconds before you exhale it. While you repeat this process multiple times, you need to pay attention to the sound of your deep breaths like it's the only sound that exists in the room. This calms your pulse and puts you into a state of release.
This is the most popular form of meditation where you just need to pay attention to your body and breaths like it is the center of the universe for about fifteen to twenty minutes every day. In this process, you might become more aware of the sound of your breath, the feeling of the floor underneath you, the ticking of the clock, the motion of air around you, etc.
Mindfulness meditation removes mental blockages because you start to feel things more clearly once you have done it for a good ten days.
Concentration meditation is where you focus all your awareness on one specific thing. You have to focus on one thing for about seventeen minutes in a way that you feel it's the center of all your energies. It can be a number in your calendar or painting on your wall or a candle flame. While concentrating, repeat the affirmations you would like to set for yourself a hundred times, for example, "I am at peace." For beginners, it would be better if you fix a point of focus on the wall right in front of you which can help you in quieting the mind and relaxing fully.
In this, all you have to do is count while you breathe in and breathe out. Counting up to hundred with slow and deep breaths before sleeping helps to relax your mind and make you go into a deep sleep, sometimes, right in the middle of it. You can also imagine yourself walking down a flight of stairs or a gentle slope while counting steps like 10, 20, 30, and so on. With every count, imagine your worries being released and sleep taking over your body.
In guided meditation, you listen to another person's voice who leads you throughout your meditation practice. An instructor might tell you to imagine a bright streak of light entering your brain and going down all over the spine. He/she might lead you through guided imagery where with every vivid imagination of a place, state, or environment, you shall feel relaxed and released from the boundaries of the world. Guided imagery is the most profound form of meditation which leads us into the state of sleep.
So, by now you know the different types of meditation practices and how these can help you in calming your mind and achieve that state of relaxation.
As one aspect of meditation is being in a comfortable position while lying down, Durfi can help you in getting that comfortable position while you naturally doze off into that worry-free dreamland.