5 Minute Meditation, The Solution So You Can Sleep Well
Meditation is one way to help you get a good night's sleep. It doesn't take long, and you only need five minutes to do it.
Meditation is beneficial because it calms the nervous system, balancing the sympathetic system of arousal with the parasympathetic system of rest and digestion.
When we are stressed, we tend to be stuck in counter or runaway mode and cannot 'turn off' our body or mind even when we are tired.
So that by calming the nervous system, we can also calm the mind that is too 'crowded.'
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| Meditation 5 minutes |
Then what kind of meditation is right to do before bed?
If you haven't meditated before, many meditation apps can help you get a good night's sleep. To start, you can meditate five minutes before bed.
1. Start by creating the right environment for sleeping. Darken the room and get rid of all electronic equipment. A dark room and a lowered body temperature are needed to trigger drowsiness.
2. Lie on the bed and make yourself comfortable.
3. Prepare to meditate by tightening all the muscles in your body: move your toes and clasp both hands. Lift your arms, legs, and head off the bed. Tighten your jaw and wrinkle your face. Hold this position for as long as you can hold your breath, and when you're ready, release your body with a loud exhale through your mouth.
4. Pause and recognize the sensations in your body. Repeat step three or two more times, ending with a deep breath that invites the body to release any tension.
5. Stop and identify where your body is touching the mattress and where there is room. Identify tight and loose areas. Know your breath and heart rate.
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| Meditation 5 minutes #2 |
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 passing through your body. Notice the rise and fall of the chest and abdomen.
7. Recognize the number of breaths in. You are now deliberately changing your breathing pattern to send a message to your brain that it is safe to sleep now. No matter how many breaths you take. Hold your breath for the length of time you inhale (e.g., you inhale for a count of three, then hold your breath for a count of three), then exhale for two times. By doubling your breath, you will shut down your opponent's nervous system or escape and enlarge your resting and digestive nervous systems.
8. Continue this breathing pattern for as long as you like and slowly return the breath to a normal pattern. As best you can, continue to follow the breath with your hands until you are drowsy and go to sleep.
9. If you start to notice thoughts or frustrations that arise because you haven't slept yet, try to identify thoughts and emotions and bring your awareness back to your body and breath.
10. Repeat until you fall asleep.