5 Minutes Meditation, A Solution So You Can Sleep Well - Guided Meditation For Sleep
Meditation is one way to help you sleep soundly. It doesn't take long, and you only need five minutes to do it.
Meditation is beneficial because it calms the nervous
system, balances the sympathetic arousal system with the parasympathetic system
of rest and digestion. When we are stressed, we tend to get stuck in fight or
flight mode and can't 'turn off' our body or mind even when tired.
So that by calming the nervous system, we can also manage
the mind that is too 'busy'.
Then what kind of meditation is right to do before bed?
If you've never meditated before, there are plenty of
meditation apps that can help you sleep well. To begin with, you can do five
minutes of meditation before bed.
1. Start by creating an appropriate environment for sleep.
Darken the room and remove all electronic equipment. A dark
room and a drop in body temperature are needed to induce sleepiness.
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| Guided Sleep Meditation |
2. Lie on the bed and make yourself comfortable.
3. Get ready to meditate by tightening all your body muscles.
Move your toes and clasp both hands. Head off your bunk,
raise your arms and legs. Tighten your jaw and frown. Hold this position as
long as you can hold your breath, and when you are ready, release your body
with a hard sigh through your mouth.
4. Stop for a moment and recognize the sensations in your body.
Repeat step three for one or two more times, ending with a
sigh that invites the body to release the tension.
5. Stop and identify where your body is touching the mattress and where there is room.
Identify tight, loose areas. Get to know your breath and
heart rate.
6. Focus on your breath and don't need to change anything.
Place one hand on your chest and the other on your stomach
to feel the breath as it passes through your body. Notice the rising and
falling of the chest and abdomen.
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| Meditation Music for Sleep |
7. Recognize the number of breaths taken.
You will now be deliberately changing your breathing pattern
to send a message to your brain that it is safe to sleep now, regardless of the
number of breaths you take. Hold the breath for the length of time you inhale
(for example, you inhale for a count of three, then hold the breath for three),
and then exhale for a double. By doubling your breath, you either shut down
your opponent's nervous system or run away and enlarge your resting and
digestive, nervous system.
8. Continue this breathing pattern for as long as you like and slowly return the breath to the regular practice.
As best as you can, continue to follow the breath movements
with your hands until you are sleepy and start sleeping.