Meditation and Insomnia: 5 meditations to relax and fall asleep

5 meditations to relax and fall asleep

Discover five meditation techniques that reduce stress, promote letting go and fight negative thoughts. Perfect for getting to sleep and overcoming insomnia.

You have difficulty falling asleep, you wake up in the middle of the night without regaining sleep. You have already adopted a good diet, played sports regularly and stopped using the phone at night. What other solutions can promote sleep, other than drugs or supplements like melatonin?
Meditation can help you if your sleep is disturbed by a psychic reason: too much thought flow to stop, anxieties, fears or stress.
Five techniques allow you to focus on yourself, forget about external disturbances and above all, relax. A peaceful mind will find a deep sleep.
A successful meditation must be prepared. Nothing should disturb you. Cover up if you are cold, or on the contrary take off clothing if you feel the need. Lying or sitting, find the position that is most comfortable for you. Then choose the meditation that appeals to you the most.
Mindfulness meditation

Mindfulness meditation

It is the most popular and well-known technique in Western meditation. Accessible to beginners, it consists in becoming aware of your being and the surrounding elements.

How to proceed?

1. Get into a comfortable and stable position, then close your eyes. Take three deep nasal breaths, relaxing your body with each exhale.

2. Concentrate on your breathing, the outside elements no longer disturb you.

3. Feel the air entering your body. It enters through our nostrils, rubs your throat, descends and enriches your lungs, then reverses and finds the outside. Observe the movements of your chest, your stomach. On each exhale, count from 10 to 1.

4. Open, if you wish, your concentration towards your whole body.

5. Don’t question yourself, don’t cling to other things. Your breathing remains your main concern. Then, when you feel it, let go and fall into a deep sleep.

Pranayama Meditation

The buzz of the Pranayama Meditation

This exercise is performed if your sleep is disturbed by an episode of anxiety: it calms and relaxes the mind. You focus on the body and how it works.

How to proceed?

1. Make yourself comfortable.

2. Breathe in and out three times deeply through your nose, similar to mindfulness meditation. Your body calms down with the coming and going of breaths. Close your mouth, relax your jaw.

3. Gently cover your ears with your thumbs and keep your elbows raised.

4. Inhale and exhale slowly. Your breathing is sound, make a continuous hum as if to say “Om”. Listen to that sound, your breathing. Make 7 sonorous “Om”, then 3 mental.

5. Put your arms on your knees, then listen to yourself. Focus on the subtle sounds. Listen.

6. When you feel like it, refocus on the whole body: contact with the mattress, the warmth of the sheets on your skin, your breathing … and let your mind fall asleep.

The Neiguan Meditation

Explore your interior and relax with this technique. It relies on visualizing the organs, and the emotions to which they are connected.

How to proceed?

1. Sit in the position of your choice, as comfortable as possible. Then, inhale three times through your nose, so that your body relaxes.

2. Concentrate on your body and its internal sensations. Become aware of your organs, starting with the heart. It is related to enthusiasm, think of this connection between organ and feeling.

3. Imagine your lungs, which are attached to grief.

4. As with the heart, think about this connection. Take time.

5. Then move on to the spleen, which relates to worry, then to the kidneys which are related to fear, and finally to the liver and its connection to anger.

6. Think about your whole body, inside and out. It functions and houses life. Take the time to imagine it, and when you feel it, leave the meditation to start your night.

Visualization

Visualization

Visualization is used in relaxation therapy and meditation. It allows you to create positive mental images, and counter negative thoughts. There are several types of visualization. One of the easiest to achieve revolves around a setting.

How to proceed?

1. Take a minute or two to calm your breathing and relax your body.

2. In the room, select the object of your choice and observe it for a minute.

3. Close your eyes and visualize it. First think about its size, its position, its stability. Then, add details: colors, sharpness, designs …

4. Keep it in your mind and add other objects. Slowly compose a whole setting.

5. Once ready, leave this setting and refocus on your body, its breathing and quit meditation.

Tantras on the body

Tantras on the body

Tantra meditation brings together several techniques. One of them focuses on the body imagining certain dynamics. It is not just a matter of observing it, but of inventing a new sensation: floating in space.

How to proceed?

1. Find the most stable and comfortable position possible.

2. Take the time to focus only on your body.

3. Now imagine your body floating. No matter, no surface retains it. He is light.

4. Focus on that feeling, on what it brings to you. Stay as long as you need in this meditation, until your mind gives way to sleep.

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