By now, we hope you’ve gotten used to preparing your body and mind for sleep using breathing exercises and counting to clear your head. If you haven’t already, check out the first 10-minute meditation of our Better Sleep spring series here. Next, we focus on improving the quality of your closed eye to help you feel more rested.
Have you ever gone from seven to eight o’clock at night and woken up feeling like you haven’t slept? Most likely, you did not spend much time in a state of deep sleep, the third phase of sleep. The first two phases, which precede deep sleep, are waking and sleeping. Getting a deep sleep is great for feeling full. The mission of this meditation is to maximize your duration in this state.
To sleep soundly, some things need to happen. First of all, your body needs to be at rest. Second, your mind must also be free of thoughts, which happens naturally when you are asleep. Third, your mind needs to be relaxed. This means that when you fall asleep and for hours before bedtime, you have no stressful, worrying, or negative thoughts. These kinds of thoughts encourage your mind to stay at a superficial level during sleep because they keep you in a state of stimulation and agitation instead of a state of calm.
In this meditation, we will achieve these three requirements together. You will learn to make a mental checklist to assess whether you are really relaxed and ready to go to bed. You will start by reviewing your body: where do you have tension? Where can this tension be released? Then you will check your mind: what is your mood? Are you carrying any mental load at this time? Then you will check your breathing: is it in your throat, chest or belly?
Finally, it is important to always have some happy thoughts or memories before falling asleep to help counteract any stressful things that may have happened during the day. Since people usually wake up in the morning with the same thoughts they had when they fell asleep, this is even more crucial. Positive thoughts not only affect your ability to sleep soundly, but also the next day. While I may not ask you to think of positive thoughts during actual meditation, I would encourage you to focus on something for which you are grateful or happy if you find your mind wandering in the moments before you fall asleep.
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Related: This is where positive thinking begins
By Sanjeev Verma
#minute #meditation #deep #sleep
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