Meditation: the best way to calm your mind and body, right?
And yet, most people typically don’t find time to meditate. People often fall into the trap of thinking it's a luxury that only people with ample free time indulge in, but what if we told you anyone can meditate, even if you’re busy?
If you feel you don't have time to meditate, you're not alone. But the truth is, meditating for even five minutes a day can give you positive effects.
Plus, meditation isn't just a way to relax: it can actually help you sleep better, improve your mood and your relationships, and even make you more productive at work.
So, What is Meditation?
Meditation is the practice of quieting your mind to rest, clear your thoughts, and gain insight. You can meditate in a variety of ways, including deep breathing exercises, guided imagery, and visualization techniques.
The goal of meditation is to focus on one particular thing—like your breath or a repeated phrase (mantra)—and let all other thoughts go.
The practice has been around for thousands of years and originated independently in many cultures around the world. It's also been shown to be beneficial in many ways, such as reducing stress levels, improving focus and concentration, and lowering blood pressure.
How Can I Meditate for Better Sleep?
Body scan meditation, a form of progressive muscle relaxation, is a highly-effective meditation technique for better sleep. It’s also pretty easy to do:
First, you’ll want to lay down in a comfortable position and close your eyes.
For your body scan, simply bring awareness to different parts of your body progressively from one end to the other.
Try starting with your toes and work your way up through each body part until you reach your head. As you move through each area of your body, notice what sensations arise there—what does it feel like? Is it warm? Cold? Tingly? Don't try to change anything about how those areas feel—simply notice whatever sensations are present without judgment or criticism.
After moving through all of your body parts, spend some time scanning through all of them again at a slower pace. This time around, if you feel tightness, tense those muscles and then let go.
While focusing on these body parts, it’s important to also be aware of your breath. Let it come naturally, paying attention to how cool or warm the air feels.
If intrusive thoughts enter your mind, simply acknowledge them, then let them go and continue to focus on your breath.
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