Meditation enhances the quality of sleep; however, meditation is not an alternative to sleep. We need both sleep and meditation. In fact, meditation is a supplement to sleep. With the regular practice of meditation, enhance deep and restful sleep. Meditation for sleep is a specific, guided experience, which increases the chances of better sleep. we can say that you get a night of better sleep.
Both meditation and sleep give us deep relaxation, but the quality of relaxation resulting from meditation is even higher. Sri Sri Ravi Shankar Ji says, “Meditation relaxes you deeper than deep sleep.”
How does meditation help you sleep?
Sleep problems often arise due to stress and anxiety. Two hormones that increase stress – adrenaline and cortisol – disrupt sleep by striking the physical process. Studies have found that meditation for 15 minutes reduces the secretion of these hormones and increases natural melatonin levels.
Sleep meditation really helps to create the necessary internal conditions for a comfortable night. Because when we settle the mind, we can get deep and good sleep by reducing thoughts and calming the mind.
There is a combination of different types of meditation to help you sleep better, it will also tell you the possible benefits of meditation.
Guided Meditation for Sleep
There is a simple solution – guided meditation sleep. There are many ‘meditations’ but the topic you take interest in, “Sleep meditation” will broaden the horizon of your mind and relax the nervous system. These can be done daily and can also be used as an emergency measure under extreme stress.
Guided sleep meditation usually entails many different techniques.
Breathing exercises – this includes controlling your breath – for example, counting breaths, and finally slowing down your breath slightly, indicating to the body that it is time to sleep.
Mindfulness meditation- In Mindfulness Meditation, your mind is focused on the present, which is associated with improving mood, reducing stress, and increasing the functioning of the immune system. The effort behind this practice is to stay in the present situation where it helps you to control yourself.
Mantra Meditation- Mantra meditation is a great way to get a peaceful sleep. ‘Mantra Meditation is the easiest way to learn – Sahaj Samadhi Meditation. By the use of a mantra, you easily go into ‘meditation’.
Body Scan Meditation– If you want to use this process for sleeping, it can be a great tool for that purpose as well. However, the best way to do this is to first strain and try to relax the muscles completely and then release each part of your body from it. What you will find is that you carry a large amount of tension everywhere from the muscles of your face to your neck, your arms, and legs. Once you recognize it and let it go, you will feel more relaxed and it may eventually enable you to get into a deep and restful sleep.
What are the benefits?
A good and relaxed sleep is very important for good health. Getting less sleep can harm your health in many ways.Lack of sleep is most likely to cause diabetes, stroke and obesity.
“Shakespeare considered sleep to be the greatest nutrient of life”.
With regular practice of meditation we experience a deep and restful sleep. If you are troubled by insomnia, then practicing regular meditation will be best for treating insomnia.
The speed of metabolism decreases in both meditation and sleep. Reduced speed of metabolism, brings the mind to a calm state.
By continuously meditating, we clear the emotional waste of the years gathered in our mind, and feel energized again.
“Meditation is not a substitute for sleep. Sleep and meditation both have their own benefits. Meditation also increases the quality of your sleep when you practice regularly. “
We do not get as much energy from sleep as we get from meditation. 20 minutes of ‘Sleep meditation’ can give you a deeper rest than 8 hours of sleep.
Less or more sleep can cause stress or imbalance, while meditation does not cause any such side effects.
How to do mediation for beginners?
This simple suggestion for a deep meditation experience is very effective:
- First of all, to meditation, you have to choose a place that is peaceful and secluded. This can be your garden or your place of worship.
- The second thing you have to choose is the posture in which you have to sit for meditation. For meditation, Padmasana or Sukhasana is the most suitable position for meditation but I suggest that Shavasana is also better for sleep meditation.
- Remember that posture is not required for meditation, only the breath needs to be controlled.
- Now the focus is on breathing and exhaling. Forget about all the things for only 1 minute. Just inhale and let the air out. Forget all worries, arguments, and questions and just listen to the sound of breathing.
- Do this for 1 minute. You think that I can do it easily, I just have to breathe in and concentrate on exiting. If you are facing difficulty in concentrating, then you can use a 1-10 count in breathing. Whenever the breath goes in or out, just count 1 and above. This will help you focus and increase focus.
- If you find it difficult to count even 1-10, then you can also chant a mantra. Many people like to pronounce OM.
- Initially, meditate for only two to four minutes. Later, you can extend the duration to half an hour to an hour. While meditating, there should be a smile on your face and feel good yourself.
It is good to take a deep breath and leave before meditation and to perform Nadi Shodhana pranayama. This stabilizes the breath rhythm and the mind goes into a peaceful meditative state.
For better benefit and practice of Nadi Shodhana pranayama, use and find the 7 Pranayama App.
Regular practice is necessary to realize the benefits of meditation for sleep. It gives us awareness of the inner self and can also be used for introspection, through this the causes of disturbed sleep can also be explored.
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