To fight against insomnia, we can take lime infusions, melatonin pills, some medication prescribed by a doctor... Or do guided meditation to sleep. A simple and natural method that will allow you to better understand your own body and that will facilitate the return of Morpheus to your nights.
We already know that it is not easy to deal with a lack of sleep, but meditation can be of great help to us, helping us to repair broken mechanisms, controlling our body and our thoughts.
Meditating every night will be something like withdrawing from the world, freeing yourself, emptying yourself to receive the next day in a better way, fully rested. It will be your moment of calm, of solitude, a moment of return to your own heart.
What is guided meditation for sleep?
As we spend more and more time in front of the screens of our computers, smart phones or televisions, we also hear a lot about the harmful effects of blue light on the body, which prevents many from sleeping easily.
The first thing you need to know is that worrying about losing sleep is as damaging as insomnia itself. One way to control that anxiety is through guided meditation for sleep, which if practiced regularly, allows a better rest.
And practice is essential: do not think that by doing guided meditation on the first day you can’t sleep, you will fall back in bed and sleep like a baby.
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How to carry out guided meditation for sleep
To carry out guided meditation to sleep you will have to get an audio file (an mp3, an audio from a platform such as iVoox, a YouTube video) in which a person gives you the instructions you need to follow. You could even buy a guided meditation disc, choosing it according to the opinions you find on the Internet about its quality, to see if it comes from a trusted source.
An important part of guided sleep meditation is that you hear the file once before using it. Check that you can hear it clearly, that there are no additional noises, or commercial interruptions that take you out of the state you want to reach.
Prepare your audio equipment near the bed and adjust the volume to avoid unpleasant surprises. Also make sure to set the equipment to sleep mode so that it automatically stops at the end of the file or disc.
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Using headphones, either wired or wireless, isn’t recommended. It is ideal to fall asleep before the end, and not wake up when moving around and noticing the device in your ear, or because you get tangled between the cables.
When you're ready, turn off the lights and lie down on the bed before playing the record. Relax, listen and prepare for a good night's sleep. If you are not asleep after meditation, breathe deeply several times and start again.
In the audios you will be invited to breathe deeply, allowing your body to feel more relaxed, achieving a tingling sensation in the top of your head.
Following the instructions will allow you to be at peace with the world, and surer of yourself. As you do more sessions, relaxation will be deeper and faster.
Depending on the audio, you may pay special attention to your emotions to relax the body and mind, without judging or analysing the thoughts and feelings you perceive while practicing meditation. The physical sensations that you feel must be at the center of your concentration at all times.
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Guided meditation positions for sleeping
To get started in guided meditation to sleep, you could focus on something concrete, a relaxing and soothing image. A river, where you are sitting next to a tree, or a mountain top from which you can see a good landscape and allows you to connect body and mind. You can also think of a nice moment of your childhood, whatever you want!
While you visualize these images, you could carry out some of the three best guided meditation postures for sleeping, and which are interesting because each relieves a part of the body.
Happy baby posture
Lie on your back, knees on your chest. Try to join your feet and then bring your knees to your armpits. This guided meditation posture for sleep relieves the hips and lower back and allows the whole body to feel more relaxed.
Goddess posture
Sit with your knees bent, stretching out. The soles of the feet should touch. Lie down keeping your position, arms at your sides. This position relieves the inside of the leg and groin where tensions are concentrated.
Corpse posture
Don’t let this name scare you, we are talking about meditation! Lying on your back, relax your arms and legs, as if your conscience no longer had authority over them. Mentally seek each of your muscles and release them completely. Finally, be aware of your natural breathing. This exercise relaxes the whole body, one part at a time, from your fingers to your head.
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Some final considerations on guided meditation for sleep
When using guided meditation for sleep it is important not to focus on falling asleep at all costs, but on the process of meditation itself. Sleep usually follows closely. If you focus only on sleep this will distract you from meditation and may prevent you from falling asleep.
If the guided meditation for sleep does not work on its own, consider changing the environment in which you sleep. A dark, quiet room with good temperature is ideal for a good night's sleep. Avoid outlets with light, or mobile phone chargers that light up.
Does your environment bother you for guided meditation to sleep? Try using white noise, which isolates you from the rest of the world.