Best bedtime meditation: relaxation techniques
Meditation before bedtime allows you to abstract from the problems and tasks experienced during the day, and to release the mind from extraneous thoughts. This will help you quickly and easily fall asleep, have beautiful dreams, and wake up full of energy and strength.
What is meditation for?
«Pre-sleep» meditation helps to relax and get rid of everything secondary, superfluous, which is not important anymore. This is useful for sleep — you improve its quality, get rid of nightmares.
Regular practice of meditation helps to easily fall asleep, overcome stress and depression, bring harmony and happiness into the surrounding space, and wake up happy in the morning.
Two important tasks of meditation:
- Stop the flow of obsessive negative thoughts
- Free your mind from the information flow of the day
Meditating for the night, you heal insomnia, learn to enter a relaxing state without stress, relax muscles and restore breathing. Turn it into a good habit — and soon you will start to feel better.
The best bedtime meditation: effective techniques
These methods are equally well suited for both women and men. They are suitable both for beginners and for those who have already long ago embarked on the path of spiritual self-development.
- Lie down in bed, relax and make sure that you do not interfere with extraneous noise
- Close your eyes and imagine that you are in the most comfortable place for you. Where would you like to go? For some, this is a beach by the sea, someone will be in a quiet forest, and someone will be mentally transferred to the top of the mountain.
- Try to hear what sounds you hear in an imaginary space. The singing of birds, the sound of waves, the rustling of grass, the murmur of a river? Listen carefully and enjoy the sounds of nature completely.
- Do not forget to follow the breath. It should be smooth, calm and relaxed. Concentrating on breaths and exhalations, you will be able to abstract away from extraneous thoughts as much as possible.
- Try to understand what you feel in your imaginary world. Loneliness? harmony? Appeasement? Or anxiety? Feel your state fully. If it is negative, try to let go of emotions and mentally replace them with something pleasant. If positive, take energy from the surrounding space and fill every cell of your body with it.
- After enjoying plenty, return to reality. Continue to follow your breath.
Gradually you will plunge into a deep and restful sleep, and in the morning you will wake up a completely happy person.
Meditation number 2 will help to cope with insomnia. What do we have to do:
- You have to adopt the so-called “dreamer pose”. To do this, imagine that you are lying on the grass, on the lawn, flooded with sunlight. Relax and put your hands behind your head, stretch your body. You should feel as comfortable as possible.
- Imagine how your whole body is blowing in the breeze. The sun warmth and light illuminates everything around, birds sing, grass rustles
- Then start imagining how all the surrounding space goes to sleep. The sun hides behind the horizon, dusk sets in, the wind stops blowing. You continue to lie still and take your time, enjoying the surroundings.
- Feel that your body is completely relaxed, you are enjoying what is happening in the moment, but you are not trying to fall asleep.
The fact that you stop trying to fall asleep ultimately helps you to completely relax and get rid of tired insomnia. Practice this type of meditation regularly, and learn how to fall asleep quickly and easily.
Breathing meditation for deep sleep is another way to fall asleep quickly. What do we have to do:
- First do all your usual nightly manipulations: make a bed, brush your teeth, ventilate the room, put on your pajamas
- Turn off the light or leave the nightlight with a soft, muffled light near the bed.
- Take a comfortable position. The lotus posture is best suited for this meditation, but if you are uncomfortable, you can choose any other. It is only important that the back is completely straight and you can breathe deeply.
- For five minutes, just watch your breathing, concentrate on inhalation and exhalation. Imagine how the air fills your lungs and then completely leaves the body.
- Gradually, you will feel how the body relaxed, then feel drowsiness. Then go to bed right away.
Thanks to the concentration on breathing, you will learn to fall asleep easily and have pleasant dreams, and to wake up full of strength and energy in the morning. But do not meditate for more than twenty minutes.
And you can listen to this meditation online:
Another technique is mediation auto-training. It helps not only to relax, but also to work out positive attitudes that will improve the quality of your life.
What do we have to do:
- Take a comfortable position and start to relax. Do this gradually, starting with the toes
- Imagine that you are lying on the seashore, and your legs lie in the direction of the water. Then begin to imagine how the waves gradually reach your body. First, they cover the foot, then get to the legs, rising higher
- Imagine how water flows away negative energy from your body, taking tension and fatigue with you.
- After you feel that you are beginning to sleep, immediately stop meditating and go to bed.
Try different meditations and track their effectiveness. This will help choose the best way to relax.
Regular practice will teach you to control the process of falling asleep.
It is in a dream that your subconscious mind is resting, so it is important to give the body and mind a state of relaxation and harmony, for which meditation is used.
Guess today with the help of the tarot spread "Day map"!
For proper divination: focus on the subconscious and do not think about anything at least 1-2 minutes.