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and Health
Sleep is essential for good mental health and physical wellbeing. The benefits of good quality sleep are numerous, however many struggle with getting adequate and restful slumber. Meditation and mindfulness techniques can be used to aid in achieving this, and increase sleep quality.
Guided Meditation for Sleep
Using guided meditation for sleep is a great way to get the mind and body ready for rest. Listening to the soothing tones of a guide encouraging relaxation, can help clear the mind of negative emotions and calm the body. Listening to music or audio stories can also be used in the same way; the aim is to bring the mind and body into a state of ease and stability.
Mindfulness
Mindfulness is the practice of living in the present moment, attending to the senses and emotions and allowing thoughts to pass without judgment or resistance. Mindfulness has many profound benefits, and can ultimately help to achieve a restful and restorative sleep. To practice mindfulness, select a comfortable position and close your eyes. Then concentrate on your breath, feeling the sensation of the inhale and exhale. Pay attention to the body and any sensations you may feel. With practice, the ability to allow thoughts to pass without resistance may become easier and the physical and emotional peace one can experience will bring about a more relaxed state for optimal sleep.
Breathing Exercises
Breathing exercises can be used as a method of calming the body and promoting relaxation. A simple yet effective technique is inhaling and exhaling using 4 counts each. Visualizing a powerful colour such as purple, blue or gold can be used alongside the breath for a more immersive experience. Choose your favourite colour, then inhale for a count of 4 and exhale for a count of 4 -visualizing a powerful wave of colour being inhaled, then exhaled. Continue this technique until a sense of spaciousness is achieved.
Stretching
Stretching is also a great way to bring the body and mind into a relaxed state. Spend a few minutes gently stretching the body paying attention to any physical sensations. Hold each stretch for at least 30 seconds, then when finished take a few breath cycles to reflect on the whole body before entering a slumber.
Meditation and mindfulness techniques can be a great way to induce a deeply restful sleep and to gain mental clarity and a better quality of life. Give these suggestions a try and watch as your health and sleep quality improve steadily.
