One in every three people will suffer from insomnia in their lifetime. On a whole, we sleep 20% less now than we did a hundred years ago. Over ten million Americans take prescription medication to help them get to sleep. Clearly, these facts are alarming.
Of all the causes of insomnia, stress is number one. Put in demanding position at work, we all come to suffer from stress at one time or another. Our stress keeps us from a good night's sleep, leading to increased stress and fatigue which then makes us less effective in our jobs, creating more stress and yet less sleep. It is a continuing cycle that needs to stop if we are to live healthy, happy and successful lives.
While most in the West turn to medication to solve the problem, there is a much healthier, more effective and cheaper solution: meditation.
Meditation has been proven to offer numerous important, life changing benefits to the practitioner. Meditation improves health, eliminates stress, promotes happiness and helps us get to sleep at night.
Using these four meditation techniques, you will find the answer to curing insomnia, helping you become more effective at work, less stressed, happier and healthier.
Meditation for Sleep Technique 1: Mindfulness
The primary cause of insomnia is stress. Stress prevents us from calming our minds and letting go of thoughts, so preventing ourselves from sleeping. To cure this wide spread problem, practice mindfulness meditation.
When you go to sleep, simply focus your mind on your breath as it enters and leaves through your nose. Do not try to control your breath, simply observe it. As you do so, you will become more aware of the thoughts you are experiencing. Simply observe these thoughts-do not question them, do not focus on them, just be aware, then return to focusing on your breath.
This simple meditation technique will calm your mind by releasing your thoughts, so allowing you to get to sleep.
Meditation Technique for Sleep # 2: Abdominal Breathing
When we breathe lowly, we introduce tension and stress into our bodies. Breathing properly and deeply, conversely, helps our body and mind to relax.
Through the day, when you have a few few minutes, meditate on the sensation of your breathing entering deep into your body, down to your abdomen. Be aware of air filling your whole body. This promotes correct breathing, which naturally calms and relaxes. Do this a few times a day and you will be relaxed when you go to bed.
Meditation Technique for Sleep # 3: Yoga
Not only is yoga fantastic exercise, but it also relaxed both body and mind. Do not worry, either; you certainly do not need to be a yogi to take advantage of yoga. All you need to do is a few basic stretches, just to get your body moving in a relaxed way. Try some very simple stretches while focussing on your breath. This will release muscle tension, create a relaxed body. A relaxed body creates a relaxed mind, and a relaxed mind promotes good sleep.
Meditation Technique for Sleep # 4: Guided Meditation
There are many great guided meditation audio tracks available online. These guided meditations are designed to take you on a relaxing journey. Some will have you visiting a relaxing beach, others floating above the stars. All will relax you and help you get to sleep. Try downloading a guided meditation and playing it before bed. That way, you'll be utter relaxed when you hit the sack.
These four meditation techniques will create complete relaxation, cure insomnia and allow you to get a pleasant night's sleep. p.