Meditation has many health benefits. Better sleep and anxiety relief are some of them. There are different meditation techniques that promote sleep and help combat anxiety effectively.
I recommend to try them all and find out which one suits you better. If you are having a hard time falling asleep or suffering from racing thoughts before going to bed, continue reading to see how practicing meditation regularly will help you.
Using guided meditation for sleep and anxiety relief to quiet the mind.
Guided meditation is commonly prescribed for good night’s sleep. It is usually a good place to start for beginners or someone who has not tried meditation for sleep and anxiety relief before. You will listen to a long audio track, following instructions, making sure you get relaxed and at peace with yourself.
The difficulty lies in finding good meditation tracks that have proven results fighting depression, anxiety, and mental exhaustion. You can find free guided meditation for sleep and anxiety relief on youtube. Listen to some of them or see if you find one that is perfect for your needs.
Following instructions in a peaceful environment makes it easier to get results when starting out with meditation. It helps easing into a comfortable state and acquiring stability of mind. Making it part of a bedtime routine has many times shown improvement in sleep quality and stress relief.
Main point: Guided meditation is recommended for beginners with no background in any style of practice, especially if they want to use meditation for sleep and anxiety relief. Listen to some of the audio tracks available and decide which one you feel the most comfortable with. It will help you relax and stabilize your thoughts for better sleep quality and peace of mind.
Learning deep breathing meditation for sleep and anxiety relief.
Deep breathing techniques begin by learning how to control breathing consciously at a slow pace. Breathing with the abdomen rather than with the chest is part of most meditation styles and help relax for sleep and fight anxiety.
A good way to begin is to place one hand on the stomach and one on the chest , and try to breathe without moving the chest, only using the diaphragm. Deep breathing is very helpful to relax by slowing down your heart rate and focusing on your body rather than stressful thoughts.
Make sure you breath in slowly through the nose and breath out through the mouth, only using your abdomen and not moving your chest. It is also important to exhale long enough to empty the lungs completely and avoid hyperventilation.
Main point: By slowing down your heart rate and focusing on your body, deep breathing meditation techniques can be used to relax, ease into sleep and combat anxiety efficiently.
Practicing progressive muscle relaxation to sleep, fight insomnia and anxiety.
This powerful meditation for sleep and anxiety relief technique will make you enjoy feeling relaxed and fall into sleep quite easily. It has shown amazing results removing any tightness or tension in the body from head to toes. It is best practiced with closed eyes to relax, breath deep and quiet the mind. It helps focusing on the body and getting rid of any anxiety or stress before going to sleep.
Progressive muscle relaxation should take 10 to 15 minutes to get comfortable, breathe deeply, then tense and relax different muscle groups in the body. Relieving muscle tension leads to mental relaxation as well by helping focusing on the core parts of the body instead of worrying thoughts.
How to begin with progressive muscle relaxation:
- Find a comfortable place
- Make sure the lighting is not to bright
- Try to avoid noisy locations
- Put on comfortable clothes
- Close your eyes and begin to relax
- Breathe in and out slowly and deeply
- Breathe in then raise your eyebrows then relax
- Breathe in then stretch your mouth open then close it
- Take a deep breath then clench your fists then relax
- Hold your hands up pushing in front of you then relax
- Tense your biceps then relax
- Repeat with your abdomen, lower back, upper legs, feet, ankles and toes
- Make sure to relax your whole body at the end.
Main point: Progressive muscle relaxation is a great form of meditation for sleep and anxiety relief. Relieving muscle tension leads to mental relaxation as well. Focusing on the body and getting rid of any anxiety makes falling into sleep quite easy.
Using mindfulness meditation for sleep and anxiety relief.
Mindfulness meditation is used to be more aware of what is happening internally and externally with our body and thoughts. It can help curing mental conditions like depression and anxiety. It has proven therapeutic applications as it is employed to learn how to better manage stress and emotions.
Meditators usually begin with 10 to 15 minutes of daily practice to observe its benefits and progressively getting into the habit of managing their thoughts. The practice can start seated with the back straight, cross-legged, in a comfortable position and eyes closed.
The focus should be on breathing at first, making sure to breathe deeply with the abdomen. The objective is to concentrate on breathing and not let ones thoughts wander. Keep the attention on breathing while observing where the mind wants to go with acceptance and no judgement. Eventually being aware of breathing and thoughts will lead to awareness of emotions and actions.
Mindfulness meditation for sleep and anxiety relief was also proven effective to control attention and regulate emotions. It contributes to emotional and behavioral changes to lead a life of authenticity, self-acceptance with a sense of compassion and responsibility.
Main point: The practice of mindfulness meditation for sleep and anxiety relief helps manage thoughts and emotions by focusing the attention on breathing at first and being aware of our body and actions. This helps getting rid of anxiety and leads to better sleep.
How regular meditation practice can have benefits for weight loss.
The benefits of meditation for sleep and anxiety relief are multiple. Being a regular meditator allows to reduce stress and combat anxiety by doing targeted exercises for the body and the mind. Stress and anxiety are known to lead to weight gain, partly because the body is trying to ease a painful state with primary needs.
The awareness of thoughts and emotions you acquire when meditating is also a major benefit when trying to lose weight. It helps being more conscious of your body needs and what you eat. Using coconut oil as well can help eat less.
Getting better deep sleep is easier after meditating, being more relaxed with a clear mind. This allows the body to rest completely, feeling less fatigued, having more energy and inclined to exercise more in the morning. Early morning yoga is a good place to start.
Main point: A regular meditation practice helps reduce stress, anxiety, raise awareness of the body and the mind and get better deep sleep. This plays an important part in healthy living habits for weight loss.
Meditation for sleep and anxiety relief begins with guided meditation. It is recommended for beginners with no background in any style of meditation practice. Listen to some of the audio tracks available and decide which one you feel the most comfortable with. It will help you relax and stabilize your thoughts for better sleep quality and peace of mind.
By slowing down your heart rate and focusing on your body, deep breathing meditation techniques can be used to relax, ease into sleep and combat anxiety efficiently. Progressive muscle relaxation is a great form of meditation for sleep and anxiety relief. Relieving muscle tension leads to mental relaxation as well. Focusing on the body and getting rid of any anxiety makes falling into sleep quite easy.
The practice of mindfulness meditation helps manage thoughts and emotions by focusing the attention on breathing at first and being aware of our body and actions. This helps getting rid of anxiety and leads to better sleep. A regular meditation practice helps reduce stress, anxiety, raise awareness of the body and the mind, and get better deep sleep. This plays an important part in healthy living habits for weight loss.
- Meditation and Its Regulatory Role on Sleep
About the Author: Alex Assoune
Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks four languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.