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Meditation Techniques to Help You Sleep Better

The key to a good night's sleep is relaxation. Meditation before bed is one of the best ways to relax your mind and body (insomnia patients should consult the doctor if the condition persists).
You're tucked in, cozy as ever, the room temperature is just perfect, the lights are dimmed low ... but you just can't seem to sleep! You know you have to, you even want to, but you simply can't! Nothing is more frustrating than that feeling.

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Many people experience this and end up groggy and lethargic during the day. Fortunately, there are some good meditation techniques that can help in this regard.
Effective Meditation Techniques for Sleep
Meditation Music
One of the simplest and most effective techniques is using meditation music. Sleep comes easily if you listen to soft, soothing music just before going to bed.
While listening to this soft music, perform simple breathing exercises to bring your breathing to a stable rhythm. This is great for stress relief and to make you calm and relaxed. That's all you need to fall asleep.

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This technique involves your imagination. Get into a comfortable position on your favorite couch or your bed. Once you're comfortable, do a slow breathing exercise to relax yourself.
Mental Imagery
A relaxed mind, devoid of thoughts, is capable of vivid imagination. So clear your mind and picture yourself in a place which represents peace and quiet to you. Continue to imagine yourself in this place. This can surely help you to fall asleep.
This technique can involve another person as a guide too. This person can guide you through your journey to this peaceful place. Remember, the place you imagine should be your idea. Choosing to be in a place that someone else is imagining will not serve any purpose.
Awareness Technique
This technique requires a fair amount of concentration. Get in a relaxed position. Close your eyes, and sense each and every part of your body. Move from head to toe.
While doing this, feel the blood coursing through your veins in all the parts, with a tingling sensation in every part that your mind is picturing. Once your entire body has been scanned by your mind, open your eyes. You will be relaxed and will sleep well at night.
This is one of the simplest, yet effective techniques for sleep. This is how you do it: begin at your toes, squeeze them for about ten seconds and then release them.
Muscle Contraction and Relaxation
Feel the sensation. Repeat this technique, moving upwards in your body, alternatively squeezing and relaxing the muscles. This increases and improves blood circulation and makes you unwind from the daily stress.
These were some meditation techniques that will help you relax and drift off to sleep. Just try one of them tonight and see how refreshed you feel tomorrow morning. Go on, *yawn, sigh, zzzzzzz.....*

 Sujata Iyer

May 27, 2021
Credits
Marie-Michèle Bouchard, Ben Blennerhassett, Siddharth Bhogra, Apostolos Vamvouras, mr lee, Anthony Tran, CDMA