Why do you need meditation before going to bed: what do we get as a result? Meditation techniques before bedtime: recommendations for a sedative procedure

Healthy sleep can be obtained with meditation. You will learn about the technique of meditation before bedtime from the article.

Sometimes it happens that our dream is the set for 8 (or even more) hours, and we wake up still tired and not particularly sleepy. It often happens that telling ourselves about the need to go to bed in time (after all, a responsible event has a responsible event tomorrow!), We cannot fall asleep even longer than usual. This is because our mind is awake instead of resting with the body fully.

Why do you need meditation before going to bed?

It is known that poor -quality sleep, interrupted and restless, is able not only to bring the psyche into an unstable state, but also to cause depression. To prevent this from happening, you need to learn how to meditate, helping relaxation.

When we perform any actions, we usually concentrate on them, focus on a certain moment. At meditation before going to bed Everything happens exactly the opposite. And if you learn this, then after a few weeks, devoting only a dozen minutes meditation before going to bed, you will fall asleep like a baby.

What do we get as a result of meditation before bedtime?

1. A feeling of calm. Using the technique meditation before going to bed, we are distracted from what excited us during the day, failures and mistakes, searches for leaving the situation, drawing up plans the next day, etc. Meditating, we relax and soothe the nervous system.
2. Uniform breathing. Meditating, we allow us to relax to all muscles. Remember if you watched your breath, whether you noticed how exactly you breathe. Session meditation before going to bed Restores deep uniform breathing, gives a mild and blood system to be saturated with oxygen.

   

3. Vigor in the morning. Calmly falling asleep, discarding all the experiences, you wake up in a good mood. You do not think about how sooner the opportunity arose again, because it was already miraculously sleeping and full of energy and strength.

Meditation techniques before going to bed

1. Awareness

It is especially useful for those who scroll through the day before going to bed, worry about what he did or said wrong. So, you need to sit down, closing your eyes, and imagine any landscape in which you are comfortable. In order to more fully feel your presence in this place, use the sound accompaniment: a splash of waves, rustling leaves, a breath of breeze, etc.

Breathing should be slow and deep. Immerse yourself in the picture that arises in the view. If you are still visited by uninvited thoughts about problems, do not worry, just ask them to wait a bit while you end your unity with nature. Feeling that reassurance came, slowly returning from your solitude. Mark your merit in that, you could choose the time for relaxation that will give you a full sleep.

2. Dreamy

Such a technique meditation before going to bedit is worth using those who are worried about that will not fall asleep. Lie down, throwing both hands behind your head, and imagine yourself lying in the grass and looking dreamily at the clouds. All the things planned for today are completed, and you just relax from them under the warm sun, feeling the breath of a summer breeze on your face. Together with you, nature falls asleep: it is evening, the sun slowly goes beyond the horizon. Complete peace around creates a sense of security and security.

Such meditation is carried out in order to distract from thoughts about the need for sleep. You do not worry about the fact that the dream does not come, but just thoughtlessly lying around in nature. Thus, relaxation and calm will gradually replace the alarm.

3. Deep breath

Before starting meditation before going to bed, fully prepare for the rest, spreading the bed, taking a shower and brushing your teeth, conducting ventilation, leaving only a nightlight.

• Sitting on the bed, take the lotus pose, at least how much it succeeds in. The back should be straight, the eyes are closed, the hands are on the knees.
• Make deep and uniform breaths and exhalations using breastly breathing.
• Do not get hung up on your thoughts that will visit you, but focus only on proper breathing.
• After 10 minutes, peace will come in your thoughts, and about the same time you will begin to master the sleepy state. It is in this state that you need to immediately lie down.

4. Self -hypnosis

It will help those who have experienced a lot of emotions during the day. Technique meditation before going to bed It is aimed at relaxing the body deeply.

Lie in bed and imagine yourself on the seashore. You lie so close to the water that the waves touch your feet. Warm water gradually covers them, gently relieving fatigue and taking it to the sea. You are so comfortable in this warmth that, along with each rollback, the waves disappear all the negative of the day, unpleasant events, resentments, and evil emotions are washed off one after another. Your body is completely covered with warm sea water, which brought calm and drowsiness. Pour in this positive wave.

5. Using mantras

If the main channel of perception of information for you is sound, resort to meditation to the help of mantras. If you have not yet encountered such a technique, start listening, and after a couple of months, getting used to sounds, try to read them yourself. If you immediately start with an independent pronunciation, you are unlikely to fall asleep, therefore it is recommended to choose just such mantras that are consonant with your hearing. The sound volume should be small so as not to interfere with falling asleep, but only to distinguish between the spoken words. You can also try listening to songs in Sanskrit.

6. Relaxation of muscles from top to bottom

By this, you will force the blood to circulate faster to help restore the body. It is worth starting with your toes, pushing and unclenching them within a few seconds. Then also work with the muscles of the IKR, the hips, the press and so on, higher. Finish several blinks.

In addition to the fact that you thus relax the muscles of the whole body, you can still conduct self -diagnosis. If any of the parts of the body is not in order, he will let you know about this during such meditation, and you can solve the problem without launching ailment.

7. Dance for relaxation

Select music for meditation before going to bed (By the way, the melody used in Sanskrit songs is a wonderful option). No sharp movements, everything should be smooth, and the muscles should be relaxed. If, nevertheless, at first you cannot avoid impulsive pirouettes - so, it is negative emotions, gradually your movements will become smoother.

Think the least about how you look, because no one sees you. It is enough to dance in this way for 10-15 minutes so that your nervous system goes in order.

Several recommendations about meditation before bedtime

• Do not meditate standing, do not make any sharp movements.
• Meditation is not worth more than 20 minutes.
• Do not try to concentrate on what you are doing - just enjoy peace.
• Accompany meditation with music.

Combine meditation techniques with aromatherapy, using the oil lavender, bergamot, sandalwood, separately or combining them.

Using various techniques meditation before going to bed, you will gradually learn to take off daytime stress and rest full at night, plunging into the world of bright good dreams.

Video: Healing Meditation for sleeping