The Role Of Meditation In Finding An Insomnia Cure
Meditation can certainly be used to both encourage and promote relaxation.
The more relaxed you are feeling as you get ready for bed, the better your chances of falling into a deep and restful sleep cycle.
Stress, tensions, and worries will keep you from falling asleep. Meditation can however help you to achieve a relaxed state and to focus your mind on peace and harmony.
Many different types of meditations exist for you to choose from, each with numerous adaptations and versions.
To get you started, this simple technique can prove very effective:
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Find a focal point for your meditation - something about which you can think and on which you can focus your full attention.
This can be a candle, a mantra (a phrase that you repeat over and over in your mind to establish harmony and to focus on your meditation), a stone, or something as simple as the sound of your own breathing.
No matter what you use as your focal point, you want to continuously and firmly bring your mind back to that focal point.
All other thoughts and distractions that drift through your mind must be pushed out.
If you are beginning to include meditation in your nighttime routine you should remember that this type of meditation requires a great deal of discipline.
Your mind will easily be distracted and you will lose focus.
As you continue to practice your meditation nightly you will find that the process becomes easier and easier.
You may find that meditating for ten to fifteen minutes before bedtime will help you to fall asleep naturally.
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Try another simple technique for meditation:
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Find a quiet room and sit in a comfortable position on the floor (use a cushion if needed).
Sit with your hands resting lightly in your lap, close your eyes and relax.
Take deep breaths in and out through your nose and try to focus on your breathing. Count each breath as you exhale. Count to ten. Repeat several times until relaxation sets in.
Clear your mind of everything and think only of counting each breath as you exhale. Acknowledge any other thoughts that enter your mind, and then gently let them go and concentrate once again on your breathing.
At the end of the meditation gently stretch and become aware of your body before standing up.
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Another form of meditation is guided imagery. Guided imagery combines meditation, relaxation, and hypnosis. Using this technique you will follow a guided meditation to visualize a state of relaxation.
You should practice guided imagery in a quiet room where you won't be disturbed. You will need a tape or CD player. The lighting in the room should be dim and soft.
Typically the visualization will begin with some simple relaxation exercises that include deep breathing. When your body and mind are relaxed your imagination will come into play.
Some common imagery includes strolling along the beach, being in the mountains, or walking through the forest. The guided imagery uses your imagination to induce peacefulness and relaxation. You will be guided through the meditation from beginning to end, at which time you should feel calm and serene.
There are many imagery tapes on the market for you to choose from. You can also make your own tapes.
The techniques for meditation outlined here will help your mind and body to relax. Many other methods of meditation exist and you may need to do a little research and then experiment to find just what works best for you.
Next >>> Breathing and Relaxation
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The information contained here should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for educational and informational purposes only and in no way should be considered as an offering of medical advice.
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