Sleep is one of the most important components of a healthy lifestyle, as it allows our bodies to rest and regenerate. Without adequate sleep, it can be difficult to remain alert and focused throughout the day. Unfortunately, there are times when we find ourselves restless and unable to drift off into peaceful slumber. Fortunately, meditation is an ideal way to relax the body and mind in order to find restful sleep. Through focusing on deep breathing techniques and clearing away intrusive thoughts, relaxation becomes much easier to achieve, leading us back into restorative sleep. Give meditation a go the next time you’re having trouble sleeping – you may just be surprised at how effective it can be!
Getting Back to Sleep Guided Meditation
Take a few deep breaths. Allow your body to relax.
Close your eyes and direct your attention inward, focusing on the sensation of your breath. Inhale deeply through the nose, feeling the air filling up your lungs and expanding your belly. Exhale slowly through the mouth, allowing the air to escape as you soften and relax into the mattress.
Allow yourself to be fully supported by the bed on which you’re lying. Soften every part of your body – starting with the toes and working up towards the top of your head – releasing any tension or tightness that may have built up throughout the day. Let go of any thoughts or worries that have been keeping you awake, knowing that they can wait until tomorrow morning when you’ll be more ready to face them.
As your breath moves in and out freely, allow its rhythm to become a gentle mantra for this meditation: “breathing in relaxation, breathing out tension”; “inhaling calmness, exhaling stress”; “drawing in peace, letting go of anxiety”… As you repeat these phrases mentally with each inhalation and exhalation, feel how their truth is sinking into every cell in your body, bringing more peace with each passing moment.
Now bring some awareness to where physical sensations are most strongly felt in this moment – a tingling sensation in the hands or feet? A tightness across the forehead? A heaviness in the chest? Whatever it is, name it silently or even aloud if it helps: “tightness…tiredness…heaviness…” Then simply observe these feelings without trying to change them in any way – just watch as they come and go with each breath.
Finally when you find yourself ready to drift off into peaceful slumber, imagine yourself being enveloped by a cocoon of warmth and safety – perhaps it’s a soft blanket wrapping around you from head-to-toe or an invisible shield shielding away all worries for now. Know that no matter what happens during sleep tonight or tomorrow morning, everything will be okay – allowing yourself to sink into complete trust with ease and confidence as you drift off towards sleep….
Im Sarah, I absolutely love writing about comfort and relaxation. I am a qualified interior designer and an expert in the field of furniture. It's one of my absolute favorite topics to explore. I'm constantly looking for new ways to meditate so I can learn more about myself.