Meditation has been a known practice for many years now, but most people have a hard time doing it on their own because you think your mind is supposed to be completely silent and when it isn’t we get frustrated and that ruins the whole mood of relaxation for the meditation.
That is why guided meditations have become a thing and they seem to be a big hit on Youtube and many other websites sell packages of audio guided meditations for anyone to listen to before bed.
“For many people, sleep disorders are closely tied to stress, says Dr. Benson.
Mindfulness meditation involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future.
It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.
Dr. Benson recommends practicing mindfulness during the day, ideally for 20 minutes, the same amount suggested in the new study.
“The idea is to create a reflex to more easily bring forth a sense of relaxation,” he says.
That way, it’s easier to evoke the relaxation response at night when you can’t sleep.
In fact, the relaxation response is so, well, that your daytime practice should be done sitting up or moving (as in yoga or tai chi) to avoid nodding off”-https://www.health.harvard.edu/blog/mindfulness-meditation- helps-fight-insomnia-improves- sleep-201502187726.
There are ways to do it on your own by focusing on something that makes you feel calm.
Your breath can be one, a sound (“Ohm”), a short prayer, a positive word (Safe, calm, or secure), or a phrase (“breathing in all that is calm, breathing out everything that does not serve you anymore”; “I am relaxed”).
If you choose a sound, repeat it aloud or silently as you inhale or exhale. Let go and relax.
Don’t worry about how you’re doing.
When you notice your mind has wandered, simply take a deep breath or say to yourself “thinking, thinking” and gently return your attention to your chosen focus.
As said in the beginning, if the above “on your own” technique isn’t working out for you, there are always guided meditations to look up on Google.com, that all you must do is sit back, headphones also help, and just let it all go.
Let the meditation take you to where you need to be, which is asleep.
These are some guided meditations you can use…
- Sharon Smith
- Prime Video
- Michael A. Singer
- Meditation Relaxation Media
- - The 7 Steps of Calm - learn how to meditate with this easy-to-follow program
- La Lounge Studios
- Guided Mindfulness Meditation (Guided Mindfulness)
- Erica Rayner-Horn
- Running time: 19 min