Evening meditation for a good sleep
12 March 2021 Estimated time: ~2 min.
The stress of work brought at home, the fast pace of life and the inability to forget the problems of the day when we put our heads on the pillow lead to restless sleep. Meditation can be helpful!
Although we slept for six or seven hours a night, we woke up tired, as if we had just turned off the light and went to bed. Well, it’s not necessarily the quantity that matters when we talk about sleep, it’s its quality. And when we are too stressed to relax, the discipline of evening meditation will help us to rest during the night.
First of all, turn off the TV, turn on the light and turn off the phone.
Lavender volatile oil is probably best known for its sedative effects, and a number of studies have been conducted on the effects of its use. Inhaled or used in massage, lavender soothes anxiety and ruminative, repetitive thoughts, has neuro-protective properties, calms depression or negative emotions.
So, you can use lavender oil in an aromatherapy lamp, in the room where you sleep, or you can apply lavender oil on your body.
It is also very effective to perfume the bed linen, pillow or pajamas with a special perfume for textiles, with lavender aroma.
And soothing music, before sleep, can help calm your brain and thus relieve physical and mental tension and stress. The music of Ludvig van Beethoven, Vivaldi or Tchaikovsky and the one created by Johann Sebastian Bach balances emotions, reduces irritability and anxiety, according to studies.
To prevent insomnia you can try different meditation techniques before sleep, which involve concentration, awareness (awareness of the environment, your own person and feelings, sensations, emotions) and the practice of gratitude and compassion.
If you speak English or Spanish, you can find guided sleep meditation here or on YouTube, in many videos. You can also use meditation apps like Sattva, Calm, Headspace, The Mindfulness App, Buddhify.
4 relaxation techniques for restful sleep
1. Even breathing
Inhale counting to 4. Exhale counting to 4. Use this breathing exercise before bed for mental relaxation: eliminate stress and repetitive thoughts.
2. Abdominal breathing
Place one palm on your chest and the other on your abdomen. Inhale quickly, deeply, on the nose, from the diaphragm, not from the chest (you feel when the abdomen dilates, not the chest). Practice reaching 6-10 breaths per minute. This type of meditation reduces heart rate and blood pressure.
3.Buddhist technique of alternating breathing
Keep your right nostril locked with your right thumb. Inhale through your left nostril and when you reach maximum capacity, close your left nostril with your right finger, exhaling on your right nostril. Reverse! This technique helps you become present, eliminate stress and fall asleep.
Think of a happy, beautiful place with pleasant memories. Take a deep breath and remember all the special moments spent in a place you miss, recreate in your mind the hug of a loved one, remember smells, sounds. Very effective is jasmine oil, which helps you relax and reconnect with yourself, which you can apply on your body or hair.