Meditate your way to better sleep
Meditation involves physical and mental activities that help your mind, soul, and body rest. While meditation has been around for thousands of years, it’s beginning to rise in popularity as research on meditation is advancing.
Practicing meditation at night trains us to be less in our minds and more in the present. Meditation allows us to let go of stresses from the day or week and unwind to allow our body to rest and get the sleep it needs.
Benefits of Meditation
Reduces stress
Controls anxiety
Enhances self-awareness
Lengthens attention span
Improves sleep
Helps decrease blood pressure
How can I meditate?
The first step to meditation is finding the time to do it. Even a few minutes before bed can be impactful. While meditating, it is essential to keep your mind focused. Meditation involves letting your mind be present and allowing room for your emotions, thoughts, and sensations.
Meditation Basics
Find a quiet area to sit or lie down
Focus on your breathing and keep your eyes shut
Let go of disruptive thoughts and stay focused on breathing
Meditation should be practiced for at least 3-5 minutes before bed. Over time, try increasing your meditation length to 15-20 minutes.
Types of Meditation
Mindfulness meditation
Mindfulness meditation involves paying attention to your body. During mindfulness meditation, you often become more aware of your breathing or the floor beneath you. If your thoughts begin to wander, steer them back to yourself and focus on breathing.
Concentration Meditation
Concentration meditation requires focusing on one specific thing. For example, you want to look and stay focused on one item or repeat a saying continuously, such as, “I am at peace” or “I am worthy.”
Guided Meditation
Guided meditation is practiced through listening to another person. An instructor helps you focus and relax by guiding you through imagery, thoughts, and feelings.
Try these guided meditation practices:
Reset: Decompress Your Body and Mind
https://www.youtube.com/watch?v=QHkXvPq2pQE
10-minute Meditation to Reframe Stress
https://www.youtube.com/watch?v=sG7DBA-mgFY
Mini Meditation | Let Go of Stress
https://www.youtube.com/watch?v=c1Ndym-IsQg
Is practicing meditation still not fixing the problem? Contact us!
At FusionSleep®, we have dedicated our entire medical practice to helping patients get their lives back through healthy sleep. We offer various sleep solutions, along with in-lab and at-home sleep testing options and virtual appointments on our established telemedicine platform. Contact us today on our website or by calling 678.990.3962.