Newsflash…meditation can help you relax and decrease stress! I know, a little punchy but unless you’ve been spending your days in a bunker it’s pretty common knowledge that meditation can indeed help you get a better night’s sleep. The challenge? Few people put it into practice. Here are some simple tips on how to meditate effectively and get that much needed restful sleep to boost your daily productivity.
Before we get to the tips though, let me provide a refresher course on the four types of brain waves that your mind experiences through the day and into the night;
1. Beta – These are active brainwaves that land between 13 and 60 pulses per second. They occur when you are scared, agitated, tense, stressed, or angry.
2. Alpha – These are fairly relaxed brainwaves at around seven to 13 pulses per second. They occur when we are awake, but calm.
3. Theta – These are slower brainwaves at four to 7 pulses per second. They occur when you are going to sleep.
4. Delta – These brainwaves only emit a pulse of 0.1 to 4 per second and you enter this state when you are in a deep, paralytic sleep.
By understanding these brain waves, you can also understand something about insomnia. If you go to bed when your brain is working in beta waves, there is no way you will be able to go to sleep anytime soon.
The key is to be able transition to theta state so the drowsiness takes hold and you’re well on your way to going to sleep.
Let’s begin, shall we;
Begin by focusing on your breathing. You want to slow down your breaths, but also make sure you are breathing in deeply and exhaling slowly. When you go to bed, try sitting up either in bed itself or in a comfortable chair and start just by thinking about your breathing. Then, follow these steps to get started with meditation.
1. Sit in a room without any outside stimulus, including lights and sounds.
2. Put your hands in your lap. Be aware of where they are. You want to sit comfortably and relaxed, but at the same time, make sure your spine is straight. Let your shoulders relax too.
3. Close your eyes.
4. Think about your breathing. Focus on feeling the breath flowing into your lungs and then moving out of them. Don’t change your breathing at this point. Just focus on it as if it is the only thing in the world.
5. Repeat to yourself as you inhale and exhale “breathing in, breathing out.” Don’t say it out loud. Just think it.
6. If you find your mind wandering, force it to focus back on your breathing and nothing else.
The best way to do this is to meditate for about 15 minutes a day right before your bedtime. For meditation to work, you have to be consistent, so go through this process every single night. As you get used to meditation for sleep, you can actually use little five minute sessions through the day to relax and calm yourself.
As we have mentioned before, these tips can provide you with a short-term solution that can help you fall asleep but if you are suffering from insomnia there is likely something much deeper going on. We have discovered a wonderful technique that can help to heal deeper rooted issues that may be causing your insomnia and once you have mastered it, you will be able to fall asleep in 15 minutes or less each and every night.
We strongly encourage that if you want to get to sleep quickly, stay asleep, and actually sleep deeply enough that you wake up feeling refreshed, and avoid the life-threatening dangers that lurk ahead - WITHOUT PILLS.
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