Meditation to fall asleep: Here’s how

A meditation to fall asleep can help you if you often lie awake in the evening and the carousel of thoughts in your head does not stop spinning. Here you will find the most important tips for meditating in the evening.

Scientifically proven: meditation helps you fall asleep

Has regular meditation many advantages: The age-old practice is supposed to reduce stress, promote concentration, and improve physical and mental health in the long term. In addition, several published in 2015 scientific studies proves that meditation can help you fall asleep and improve the quality of sleep.

Scientists see the reason for this in the fact that regular meditation to fall asleep helps to calm agitated thoughts and to relax the body. The heartbeat slows down and blood pressure drops. Sleep problems are mostly caused by stress triggered. The state of inner calm that arises when meditating favors falling asleep and staying asleep.

Before you start: tips and hints

Especially if you are new to meditation, it may be difficult for you to practice at the beginning. The right atmosphere can support your learning process:

• Turn off all electronic devices to fall asleep at least 30 minutes before meditation. Mobile phones, laptops and TVs radiate so-called blue light which increases your brain activity and the release of sleep hormone Melatonin with special needs.
• Fade bright or very bright light. Instead, you can light the room where you want to meditate with candles, salt lamps or fairy lights.
• Do everything you want to do before bed. The meditation should be followed by rest and sleep. Meditation as a ritual right before bedtime signals to your body: It’s bedtime!

If you Learn meditation the same applies to learning any other new skill: you need practice and time to master it. Be patient with yourself and start small. For example, you can start with five minutes of evening meditation to fall asleep and gradually increase to about 20 minutes.

Meditation to fall asleep: the breathing meditation

For this form of meditation to fall asleep, you need nothing but a quiet room. You can do the breathing meditation on your bed or on a blanket or Yoga mat perform on the ground.

1. Lie on your back in a comfortable position. Extend your legs, your arms are loosely by your side. Close your eyes. Briefly scan your body and when you discover tension, consciously try to relax these areas. Pay attention to your face: relax your eyes, your forehead, your mouth.
2. Now focus on your breath. Breathe deeply through your nose into your stomach, counting to ten. Exhale through your nose, counting to ten again. Repeat the whole thing at least ten times.
3. Tip: When you notice your thoughts wandering, direct your concentration away from your head and back to your body. Try to follow the path of your breath through your nose and back. Feel again and again in your chest, stomach and pelvis.

Meditation to fall asleep: the body scan

With the body scan you focus on the different parts of your body. This form of meditation to fall asleep directs your attention away from your thoughts and at the same time specifically releases tensions in the different body regions.

1. Lie on your back in a comfortable position. Extend your legs, your arms are loosely by your side. Close your eyes.
2. Breathe in and out through your nose slowly and deeply. Become aware of the weight of your body. Feel where he touches the ground.
3. Then focus on your face. Let your eyes, forehead, jaw and mouth become soft and heavy.
4. Now turn your attention to your neck and shoulders. Deliberately let relaxation flow into it.
5. Relax your arms and fingers. Then focus on your stomach, your back, your hips, your legs, your feet, your toes. Let all parts of the body become soft and heavy. Make sure to breathe deeply and slowly into your stomach throughout the meditation.

Guided meditation to fall asleep and meditation music

Guided meditation to fall asleep is particularly suitable for meditation novices. A calming voice guides you through meditation and helps you stay focused and relaxed on your breath and body. There are numerous videos for guided meditations on Youtube. Which one you want to use is a matter of taste. You can find a recommended video for a guided sleep meditation here.

Relaxing music can also support meditation. It enhances the ritual character of your evening meditation to fall asleep and brings you back to the moment when your thoughts wander. Videos with meditation music are also available on Youtube. Under this link you will find a recommended video for meditation music.

Read more on Techzle.com:

• Mindfulness: 5 recommended meditation apps
• Evening routine: 12 tips to help you sleep better
• Tips for falling asleep: practical sleep aids