Sleep and Meditation

While sleeping disorders can be quite disabling, the solutions aren't always far from reach and don't have to require downing a bottle of pills. In fact, one of the most potent solutions exists in the realm of meditation.

Sleep and meditation naturally go hand and hand, as a large portion of meditative techniques deal with the gradual "shutting off" of the body and conscious mind. For those of us who aren't already meditative gurus, there are some very simple, very effective techniques to practice:

1) Counting down from one-hundred to one while lying in bed, focussing only on the numbers and the notion that you've engaged in something of a powering-down sequence. This technique will tire your brain, and help keep distracting thoughts from surfacing.

2) Perform a mental scan over your body, focussing your awareness on every single limb and appendage, starting from the feet and working your way up. As you release the focus on any particular part, exhale before moving on to the next body part. This will relax your body, and put you in the mental state of a passive, relaxed observer to your body.

3) Have your mind settle on a very neutral word or mantra that doesn't induce thought or memory. A word such as "the", or for the more mystically inclined, "om". Simply continue to repeat the word at the expense of all other thoughts. This will deter your mind from dwelling on the past or future, both of which can cause anxieties and tensions. If you are focussed only on a neutral word and nothing more, your thoughts will likewise be neutral.

Beyond the above-mentioned techniques, most, if not all good meditation strategies pertaining to sleep will have you slow or cease your thinking. This is because thinking is a waking activity and engages your brain in a way that no brain should be engaged when trying to rest!

For restful and sleep-inducing meditations, focus on these core ideas:

1) Focus only on the present, as it is in the present that you are trying and wanting to sleep. To deviate from the present into the past or future will only spawn more thoughts, many of which might be stressful or anxious. Thinking of how you wish you could have done something differently yesterday, or about your bills coming tomorrow will only keep your mind active when the requirements for sleep are quite the opposite. Focus on the now, where there is no office or earnings, and only pillows.

2) Relax the body and release the tension within it, as the quieting of the body is as crucial as the quieting of the mind in order to rest well. While asleep, your body engages in something of an autopilot, and therefore you want to interfere as little as possible. Focussing on your breathing without interfering in the pattern can be a good idea, and so is focussing attention on body parts without manipulating them. Become the observer rather than the master in whatever way you deem best for you, and you'll find that your body is quick to select a course on it's own accord, moving toward sleep.

3) Quiet, relax and power-down the mind, as you're ultimate goal is slipping into unconsciousness. Counting backwards is one of the more simple methods, but more popular is using a static, peaceful visualization. As is the case with the body, the mind should eventually be set to autopilot, and therefore whatever method you use, it shouldn't require any intense focus. If your method of relaxing the mind requires meticulous attention to more than one thing, or any firm conscious thought to upkeep, you're moving in the wrong direction.

Whether you follow the initial suggestions of the article, or devise your own meditative routine, keep one thing in mind:

Nothing substitutes actually being physically tired, so get some exercise as well!

The correlation between sleep and fitness is vital, but there are other ways to increase your chances of getting a good night's rest. Check out the articles below, the rest of our Sleep Well mini-series, to learn more:

Sleep and Fitness and Sleep and Scent

For more on sleep and meditation, visit the EnvyMyHealth.com Meditation Channel!

Have some suggestions about Sleep and Meditation?

Want to get your voice heard? Share your experience, opinions, or anything else you feel like sharing right here!

Enter A Title

Tell Us What's On Your Mind [ ? ]

Author Information (optional)

To receive credit as the author, enter your information below.

Your Name	(first or full name)
Your Location	(ex. City, State, Country)

Submit Your Contribution

Check box to agree to these submission guidelines.

(You can preview and edit on the next page)

User Comments

Click below to see contributions from other visitors to this page...

Great... Not rated yet
This is the best wellness site I've seen. It's honest, straight-forward, and consistently is easy to use. Thanks!

Return to the Wellness Guide

Return Home

DISCLAIMER: The information provided on EnvyMyHealth.com and its affiliates is not intended nor recommended as a substitute for professional medical advice. Always seek the advice of your physician or other qualified health care professional regarding any medical condition or treatment. Nothing contained on this site is intended to be used for medical diagnosis or treatment.