Is meditation before bed bad
Meditation To Fall Asleep - Does It Really Help?
That speaks for a meditation to fall asleep
Scientists have already looked at the effectiveness of Meditation to fall asleep and have come to a positive result in several studies: The traditional practice actually helps to fall asleep and even improves the quality of sleep! Good news for everyone who has difficulty falling asleep or who often sleep poorly.
The advantage of meditation lies in the state of deepest relaxation that you strive for through meditation. One of the most common causes of difficulty falling asleep or poor sleep is stress. Deadlines that are on your neck, an endless to-do list ... there is often no thought of peaceful sleep. Through meditation, you can get rid of all of that and find inner peace. If you Meditation to fall asleep uses, your heartbeat slows down naturally, your blood pressure drops and you will notice how the otherwise stubborn thoughts no longer turn in circles, but rather pass you far away - the best prerequisites for slipping into a relaxed and deep sleep .
Which meditation to fall asleep is suitable for me?
There are many meditation and relaxation techniques - from dream trips that are carried out sitting or lying down to active yoga in which the whole body works. So which one is the right one Meditation to fall asleep to you? The best way to find out is to try different techniques.
If you can hardly sit still due to a great inner restlessness, is yoga worth a try. In contrast to traditional meditation, you don't have to sit still with yoga, you are in motion. Yoga also provides relaxation through conscious breathing and deliberate movements. At the same time you are doing something good for your body. 😊
Those who prefer to try a classic meditation while sitting can choose from various techniques. In the Silent meditation for example one tries to block out all thoughts and to reach a state of so-called thoughtlessness. This should help calm the body and mind and let stress ricochet off. In the Mindfulness meditation however, the thoughts and emotions are consciously perceived. This technique is designed to promote the ability to focus on the here and now and to listen to one's own body and state of mind.
For beginners there is also a so-called guided meditation to fall asleep very good. A pleasantly calm voice, which is often accompanied by soft music, guides you through the meditation and gives you instructions that you only need to follow. This gives you a rhythm for conscious, calm breathing and by listening, your thoughts are automatically directed away from worries and stress. This makes it easier for many to slide into a meditative state. You can find guided meditations on video and audio platforms such as YouTube and Spotify, for example - just choose one that suits your taste.
Meditation to fall asleep - create a relaxing atmosphere
Would you like to try a meditation to fall asleep? Then you should first create a relaxing atmosphere. This especially helps beginners not to be distracted, but to get involved in the meditation.
- Find a suitable place: Choose a place in your home for your meditation where you feel absolutely comfortable. The bedroom is usually best, but you can also meditate in the living room or outside in the garden or on the balcony. Our tip: Just try out where the least external sensory impressions distract you. 😉
- Subdued light: Artificial light should be taboo before going to bed because it inhibits the formation of the sleep hormoneMelatonin. Soft, warm light, on the other hand, has a calming effect. It is not for nothing that many people light candles to meditate!
- Eliminate chaos: Is the laundry piling up everywhere in the bedroom? Then it's time to clean up first, then meditate. Keep your meditation space in order so that the chaos in the room doesn't affect your meditation.
- Quite Music: If you find it particularly difficult to block out noises or thoughts around you, soft music can help. It's best to choose slow, acoustic pieces. Then you can adjust your breathing to the rhythm and focus only on the music.
Learning to meditate - every beginning is difficult
Meditation has to be learned! Beginners should therefore start small and not be discouraged immediately if they are not yet deeply relaxed after the first meditation. So don't put too much pressure on yourself, because everything takes time. Rather set yourself small-step goals and enjoy every success. For starters, you should go with a brief meditation before going to sleep start. Just try to breathe consciously and calm down for a few minutes at a time. A calm atmosphere and relaxing music can help. You repeat this ritual every evening and gradually try to meditate longer. 20 minutes is an ideal duration, because this is roughly how long it takes our body to relax completely.
If it doesn't work out with relaxation, you shouldn't give up meditation right away. Because on some days it is more difficult to switch off than on others. So don't try hard to empty your head and relax - the shot usually backfires. Just try again the next evening. You will notice the mindfulness that you get through the Meditation before going to sleep exercising not only has a positive effect on your sleep, but can also help you during the day to less let stress get to you and to listen to your inner voice better. 😊
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