3 ways to use meditation when you can't sleep
Jun 08, 2021
Sleep is restorative and necessary for your physical, mental, and emotional well-being. But what happens when sleep eludes you? If you have trouble falling asleep, or you wake up in the middle of the night and can’t fall back asleep… you’re not alone. Every month, there are almost 5 million google searches about sleep. Yes, that’s 5 million, every month. And yes, I’ve been there too which is why I'm sharing 3 ways to use meditation when you can’t fall asleep.
- Practice the One Simple Breath. It can help you in the moment when you can’t sleep because slowing the breath helps to relax your body and slow your mind. You can also create a practice for yourself. Practice the One Simple Breath for 5 minutes when you wake up, and 5 minutes when you go to bed. This will soothe your nervous system, and in time can improve your sleep.
- Practice mantra. While you’re breathing long and deep, add mantra to your breath. As you inhale, mentally vibrate SAAAAAAT. As you exhale, mentally vibrate NAAAAAAM. Sat Nam connects you with your truth. Using mantra and breath together give your mind two points of focus. This is especially helpful if you're ruminating or in a thought spiral.
- Practice Progressive Muscle Relaxation. You can practice this exercise with the breath, and you can add mantra here too. When you consciously tense and relax your muscles, it helps you relax more deeply. Lying flat on your back, take a few long deep breaths. Start with the top of your head. Inhale deeply (mentally vibrate SAT), squeeze the muscles in your forehead. Hold for 10-15 seconds. Exhale (mentally vibrate NAM) and relax. Inhale and squeeze the muscles in your cheeks, hold for 10-15 seconds, exhale and relax. Move to your jaw, then your neck, and shoulders. Continue to squeeze and release muscles in your body all the way down to your feet. Once you’re done, inhale deeply. Squeeze all muscles in your body, hold for 10-15 seconds, exhale and release down into your bed. Continue with a few more long deep breaths as your relax, and bless yourself.