Bedtime Meditation: Why It Works and How to do It?
Regular bedtime meditation practice works in harmony with deep sleep and can be a powerful tool for powering your mind and thoughts, clearing out negative thoughts, reducing stress, and connecting with you. A bedtime meditation practice to enhance your daily performance can be a pleasant way to end the day. There are many great tips and simple techniques for a pre-bedtime meditation ritual. However, it is not always easy to meditate when tired or over-stressed from a busy day of work.
This bedtime sleep meditation uses conscious breathing, Inane Mantra, mindfulness, yoga Nidra, and visualization techniques to help you let go of tension, ease into deep rest and fall asleep in 10 minutes.
Why You Should Practice Bedtime Meditation?
An evening meditation practice is an ideal way to rejuvenate your body and mind. It is also believable that the practice of meditation before bedtime is much more than what many people think who do not fit into the practice during daytime hours due to uncontrolled routines. Additionally, if you find yourself struggling with insomnia, anxiety, and stress, practicing meditation before sleeping has a therapeutic effect on the brain.
According to researchers, when you meditate in the evening, many physiological changes occur. Some of these changes help you release stress and reconnect with yourself, others help you increase serotonin and the sleep hormone melatonin.
How to Meditate Before Bed?
The benefit of bedtime meditation is only when you do it in the right way. It will give you peace and good health, both physically and mentally. Here we are the easiest way to start meditating before bed.
These simple tips are just as effective for a bedtime meditation experience:
Find a quiet place: You need a quiet place to meditate. So choose a nice quiet place where you won’t be disturbed by noise, light or other people. A calm and peaceful environment makes meditation more relaxing. If possible, have less activity around you during meditating at night.
Turn off phones or devices: We have to be disconnected from the outside world like mobile phones and TVs. This can make it difficult for you to concentrate.
Using relaxing music: Try using some relaxing music such as nature sounds, it helps you to calm down and works stress.
Choose a comfortable position: Sitting cross-legged, and keeping the waist straight is considered the right position for meditation. Due to this, your ability to focus and breathing system increases easily. However, some people prefer to sit in a chair while others prefer to lie on the bed. And close your eyes.
Breathing: Breathing is very important to do any kind of meditation. Breathe in and out slowly and focus on your breathing, that is, focus on one focus point.
Keep your mind on one thing only: Do not let extravagant thoughts come into your mind during meditation. Instead of being distracted by thoughts or external stimuli, chant Om and focus on meditation.
Bedtime Meditation Techniques
Choosing a meditation method to sleep better and enhance your daily performance can be difficult. Only one or two of the following meditation options will be effective for you.
Conscious Breathing Meditation
To do the Conscious Breathing Meditation or Constant Breathing Meditation exercise, you can focus your attention on your breath. Keep your mind calm and stop the thoughts running in your mind. By doing this meditation exercise before sleeping at night, you will get better rest and your anxiety and stress will also end. Because of this, you will get instant sleep at night.
Inane Mantra Meditation
To do this meditation, before you go to sleep, sit comfortably and repeat a few syllables like take-le-le or mu-mu-mu for 10 minutes until your mind starts hearing new sounds.
Whatever you have to pronounce in Inane Mantra Meditation will be a new language word. It should be something that has no meaning, that doesn’t let you remember anything and that doesn’t even belong to you.
Guided Meditation
Guided Meditation is “Meditation with the help of a guide”. It is the easiest way to enter a state of deep meditation and inner peace. It is one of the most powerful ways to eliminate stress and bring about positive personal changes.
Guided meditation, also known as guided imagery, is where you try to visualize images or sounds. You can also listen to a recording of a guided meditation in this technique.
Yoga Nidra
Yoga Nidra is a process of yoga, which is also called Spiritual Sleep. Yoga Nidra is such a state between sleep and wakefulness, in which you go into a mental state of concentration for some time, and your full focus is on all the parts of the body.
In simple words, there is neither sleeping nor waking up in the activity of yoga nidra. In the practice of Yoga Nidra Meditation, one has to concentrate on the sequence of breaths and different parts of the body by lying straight on the ground, this is the simplest and easiest way of yoga.
Conclusion
Meditating at night is a great way to promote better quality sleep. It can reduce you stress, hyperactive mind, depression and pain levels. Trying a few minutes of meditation at the end of the day works best for your personality and experience.
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