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Meditation Techniques for Insomnia

Meditation Techniques For Insomnia

Having difficulty sleeping is a common problem worldwide. We know how important sleep is for our overall health. Some people choose to incorporate meditation into their lives in hopes of improving their sleep naturally. Meditation is a useful practice that’s benefited many people. Here are some effective techniques to try.

What Is Meditation?

Meditation is an ancient practice that helps reduce stress. It can help with mindfulness and clarity as well. It’s been proven to be beneficial in managing insomnia. It helps by:

  • Decreasing heart rate and blood pressure
  • Stimulating areas in the brain that control sleep
  • Increasing melatonin and serotonin levels in the body

While meditation is harmless for most, it should be noted that it may be triggering for individuals suffering from mental illness.

Mindfulness Meditation

Mindfulness meditation is a practice that focuses on being present. It brings conscious awareness to the breath and body. To practice mindfulness meditation, you will:

  1. Remove environmental distractions.
  2. Lie down comfortably.
  3. Focus on your breathing.
  4. Inhale for 10 seconds, hold for 10 seconds, exhale for 10 seconds. Repeat this five times.
  5. As you breathe, consciously relax any areas of tightness you feel.
  6. Allow any thought that arises to pass. Return focus onto breathing.

Guided Meditation

Guided meditation is letting another person’s voice guide you while you meditate. They may use music, progressive relaxation, or visualization. Meditation recordings are readily available via apps, podcasts, websites, or the library. To do guided meditation, follow these steps:

  1. Choose a recording that works for you. Make sure to dim your device’s lights.
  2. Start the recording and get into a comfortable position.
  3. Focus on the recording and follow any directions given.

Body Scan Meditation

Body scan meditation” focuses on relieving tension by strategic relaxation. For body scan meditation, you should:

  1. Remove environmental distractions.
  2. Lie down comfortably.
  3. Focus on your face and jaw. Relax the muscles.
  4. Relax the neck and shoulders.
  5. Move down to your arms, fingers, torso, back, and down all the way to your toes.
  6. If your mind wanders, bring focus back to consciously relaxing.