4 Sleep Meditation Techniques
Can't sleep? Meditation can help. Have a look at meditation for sleep to find out why. Then try these 4 Techniques.
But before you try the sleep meditations
Get the simple things right ...
Sleep Meditation 1 - The Body Scan
How To Do it
Lie comfortably in bed.. Rest your attention on your toes. Notice how they feel. Are they warm or cold? Can you notice any other sensations. Stay with whatever you find for a while then move your attention slowly through your feet. Notice any sensations along the way. Continue like this through your whole body to the tip of your head. If you get distracted by thoughts just gently bring your mind back to your body.
Here's a full guided script for the body scan meditation.
Sleep Meditation 2 - The Breathing Technique
How to Do it
Focus on your breath. Follow the air as it moves in through your nostrils and down into your lungs. Feel your lungs and belly gently expand with each in-breath. and fall back with each out-breath. As you do this allow your body to sink further into your mattress. Let your arms and legs become heavy. Release any tension in your muscles.
You might also try this. See the breath as a fine golden thread of light. Follow this light as it moves in and out of your body. Don't try to change anything. Just watch the light as it moves.
And here's the full breathing meditation script
Sleep Meditation 3 - Visualization
You can use visualization techniques to deal directly with troublesome thoughts that keep you awake.
These meditations are designed to eliminate the unresolved issues or problems which trigger these thoughts.
How to Do it
Imagine your problems. Whatever's been on your mind bothering you through the day.
Now imagine placing these problems in a box. The box can be any size or shape and the trick is to visualise the process intently whilst seeing yourself fastening the box securely. Trapping your problem inside.
Your mind may wander at first. Don't worry just retrace your steps until you have convincingly locked the problem away. This essentially is reprogramming your brain to react to your commands and to create new patterns.
To stop yourself from rethinking about your problems, take the sleep meditation a step further and visualise yourself dropping the box over a bridge into fast flowing water. It can really help to imagine the scenery, the sounds of the water splashing over rocks. The more vivid your visualisation becomes, the easier it will be to gain the most benefits from your sleep meditation.
Sleep Meditation 4 - Mantra
Chose a word or syllable. Something simple like "One" is perfect or your can use more traditional mantras like "Ohm".
Repeat the mantra silently to yourself. You don't need to mouth it. In fact you don't need to say it clearly in your mind either. Just a vague impression of the word is fine. Its important not to strain with this meditation. No need to make a lot of effort. The word might seem to fade or be very clear. Either is fine. Have a look at Easy Meditation Attitudes and Mantra Meditation for more on this.
Here's the full mantra meditation script
If you prefer to listen rather than read try these guided mediation mp3s .