Meditation Techniques for Sleep and Stress Reduction


Could meditation help you sleep better? Most people these days follow a highly sedentary lifestyle. We spend most of our time on our desk in the office in a high-pressure environment.

You’re already under a lot of stress from the workplace and in a bad mood when you get home from the office. This affects the environment at home as well and makes you feel all the worse for it.

As a result, you find yourself tossing and turning in bed as you try to sleep. You wake up tired and drowsy, in a really bad mood, stressed and full of tension about the day ahead of you. Your day has already got off to a bad start. It gets worse as you get to the office.

Meditation Techniques for Sleep and Stress Reduction

Is there a way to get out of this vicious cycle?

Yes, meditation. Meditation has many benefits – it improves the mood, decreases anxiety, helps you sleep better and minimizes the risk of heart attack and stroke. It helps you focus on your work better, makes you alert and sharp, and even boosts your IQ.

There are different types of meditation techniques for sleep and stress reduction. There are studies that show that meditating for just 10 to 15 minutes every day can reduce stress and improve the quality of your sleep to a substantial extent.

Here’s a look at a couple of simple meditation techniques you can incorporate into your daily routine.

Meditation Benefits Sleep Better

Before You Begin

Before you start with each of the meditation techniques described here, sit in a comfortable position on a chair or on the floor in a cross-legged position. Make sure that your spine is straight and the body in a relaxed position. Keep your eyes closed.

Here’s a look at two simple meditation techniques that you will find easy to follow.

The Mouth Breather

Inhale slowly through the nose, take deep, long breaths. Feel your stomach rising even as you inhale and feel the air filling up the abdomen, upper and middle chest.

Exhale as gently as possible through the mouth, and feel the upper chest dropping down as you do. Contract the middle chest and feel the ribcage moving down towards the abdomen.

Repeat this for up to 10 minutes.

Breathe slowly in and out, focus on the breath itself as you breathe

The Retrospector

Breathe slowly in and out, focus on the breath itself as you breathe. Repeat this about 5 times.

As you breathe, remember your experiences of the day, in the reverse order – going back from the evening to the morning. Look at the events that occurred in a detached and objective manner, without getting emotional about them.

When you are through with this, remain seated, and continue breathing slowly with your eyes closed for 5 breathes. Then you can open your eyes.

Neither of the two techniques are difficult and they only take a few minutes of your time a day. You don’t need any specialized training to follow them. You can start practicing them right now for immediate stress relief and better sleep.

Finally,

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