JustBreathe

a magazine by HEALING HOTELS OF THE WORLD

  • Body
    • Health
    • Ayurveda
    • Detox
    • Anti-Stress
    • Beauty
    • Healing Water
    • Graceful Aging
    • Weight Loss
    • Fitness
    • Sleep
  • Mind
    • New Consciousness
    • Mindfulness
    • Meditation
    • Yoga
  • Soul
    • Spirituality
    • Food for Your Soul
    • Me-Time
  • Life
    • Holistic Lifestyle
    • Inspirational Podcasts
    • Inspiring People
    • Green Living
    • Charity
    • Design
  • Food
    • Nutrition
    • Recipes
  • Healing Hotels
Close
JustBreathe
Close
  • Body
    • Health
    • Ayurveda
    • Detox
    • Anti-Stress
    • Beauty
    • Healing Water
    • Graceful Aging
    • Weight Loss
    • Fitness
    • Sleep
  • Mind
    • New Consciousness
    • Mindfulness
    • Meditation
    • Yoga
  • Soul
    • Spirituality
    • Food for Your Soul
    • Me-Time
  • Life
    • Holistic Lifestyle
    • Inspirational Podcasts
    • Inspiring People
    • Green Living
    • Charity
    • Design
  • Food
    • Nutrition
    • Recipes
  • Healing Hotels

3 Sleep Meditation Exercises to Fall Asleep Easily

Body, Meditation, Mind, Sleep July 23, 2019 Lisa Mauracher
3 Sleep Meditation Exercises to Fall Asleep Easily

© Yogi Madhav

If the mind is racing, the body has a hard time to relax and to fall asleep. The many thoughts of the day develop into a small whirlwind in your head and leave you with a sense of chaos instead of peace. But do not despair. There are plenty soothing sleep meditation exercises that can help you fall asleep more easily.

 

Find peace of mind with meditation

sleeping problems

Sleeping problems can drive you crazy. You may know the feeling: while you cannot stop your thoughts you worry about the lack of sleep and this cycle goes on and on until it is too difficult to fully relax. Under these circumstances many take to sleeping pills to finally get a full nights rest.

But you do not have to resort to medication to find harmony: try meditation exercises instead. This way, you naturally give your body exactly what it needs to go to sleep. A study from the University of Minnesota confirms the great effect of meditation and mindfulness training.

As you can see, you already have the ability to improve your sleep quality – you just have to activate it.

 

What monkeys have to do with falling asleep?

In yoga philosophy the mind is compared to a monkey jumping screaming from tree to tree. A funny picture – but at some point, we should let our monkey rest a little or we may go mad. But as we try to move away from our inner monkey circus, we give exactly that thought more energy. A viscous circle.

The solution: distract the monkey!

The following exercises do exactly that. Most important during these sleep meditation exercises is that you shift your focus to something other than falling asleep.

 

Exercise 1: Find a meditation object

Instead of dealing with hundreds of thoughts, try to find a meditation object that you can fully engage with.

For example, feel your breathing, the flow of air on your nostrils, or the lifting and lowering of your abdominal wall. Count the breaths to 10 and then start again from the beginning.

It may sound simple at first, but it requires a great deal of concentration. This exercise takes the energy out of the sleep-robbing thoughts and tames your inner monkey.

 

Exercise 2: Watch an inner movie

This sleep meditation technique takes at least 10 minutes. Give it a try!

  • Sit upright but comfortably in your bed.
  • Review the events of the day from evening to morning. Start with this moment.
  • You do not have to be detailed, just remember the moments that come your way.
  • Experience them one more time.
  • It is important to look from the outside: see your day as if someone else had experienced it and as if you were just an uninvolved spectator.
  • If you’ve been hurt by anything that day, then back away from it now. It is your likeness that you see in the past, but it does not exist anymore. You are here now. Away from it all.
  • Now just sit still and experience who you really are – completely detached from the days experiences.
  • You will probably fall asleep while doing so.

Initially this meditation method can be a bit difficult, but after some time and practice it can serve as a powerful calming technique. Backward thinking loosens the tension in your head. Plus the detachment of the day to day happenings shows you who you really are.

 

Exercise 3: A Mindfulness Mantra

For many, relaxing is easier with a mantra. Imagine the word “Rest” when inhaling and “Relax” during exhalation.

Repeat for at least 10 minutes in relaxed silence.

sleep meditation

Even if your little monkey shows up from time to time and interjects with other thoughts, do not be angry with him. Take note of the thought, greet the monkey in a friendly way and say goodbye to him right away.

Then bring your attention back to your mantra: Rest, Relax, Rest, Relax…

Of course, you can use other words – whatever works best for you.

 

A final tip

The balance of the body elements is a central component of European Ayurveda. Diseases, as well as disorders, such as sleep problems are always symptoms of an internal imbalance. By aligning body, mind and soul, we can purposefully find new regeneration, energy and joy.

 

Conclusion

Meditation exercises can help you naturally relax your mind.

Whether you place a meditation object in front of your thoughts, mentally relive your day or acquire a reassuring mantra… it is entirely up to you.

Take a break from problems and worries with meditation.

I wish you a peaceful sleep!

 

Tags: Meditation mindfulness sleep sleep meditation

Leave A Comment Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

HHW Banner

Food for Your Soul – A Column

Breaking the Fear Algorithm: Uncovering Media Manipulation and Finding Emotional Freedom

Recently, I observed how social media manipulates our emotions to keep us engaged, sparking my desire to delve deeper into this calculated strategy. Read more →

The Inner Mirror: Discovering the Depths of Self-Trust

If you want to learn to trust yourself, you have to go on a journey deep within to face your fears and to learn to love yourself on the way. Read more →

Emotions as a Pathway of Inner Awakening

By going within and recognizing your inner landscape via deep introspection, you can embark on a journey toward inner transformation. Read more →

Newsletter Signup

* indicates required

justbreathemag

An online magazine by @healinghotels created to change minds, habits & hearts 💛
#HealingIsLove #Health #Wellbeing
Click below for all articles ⬇️

Just Breathe - A Wellbeing Magazine
What if everything we’ve been told about Friday What if everything we’ve been told about Friday the 13th is wrong?The number 13 was once sacred—deeply connected to the moon, the cycles of nature, and the Divine Feminine. 🌕✨It’s time to rewrite the narrative and reclaim its ancient power. 🔥Beautifully written by @larajday 💫
Read the full article—link in bio.#FridayThe13th #DivineFeminine #Sacred13 #AncientWisdom #ReclaimTheFeminine #LunarCycles #SpiritualAwakening #JustBreatheMag
🌊 Surrendering to the Ocean 🌊From childho 🌊 Surrendering to the Ocean 🌊From childhood bike rides by the beach to silent moments with his father by the shore, @mrmikedelarocha reflects on the sacred lessons of nature, community, and surrendering to the present moment.⁠
⁠
This essay is a powerful reminder that healing doesn’t happen in isolation—it happens when we return to the earth, to each other, and to ourselves.⁠
⁠
✨ Tap the link in our bio to this deeply personal essay.
⁠
#Surrendering #SacredLessons #MikeDeLaRocha #HealingInNature #SurfAndSoul #CommunityHealing #SpiritualGrowth #JustBreatheMag #JustBreathe
🌿✨ A Dharmic Journey in the Heart of Nature ✨🌿Step into the healing embrace of the Swiss Alps, where crystal-clear rivers, ancient forests, and sacred ceremonies guide you back to your true essence. 🌊🔥🌬️🌍🌌Join a powerful dharmic journey through the five elements—earth, water, fire, air, and ether—to restore balance, clarity, and connection within.From cacao ceremonies and forest bathing to labyrinth walks and nourishing cuisine, every moment is designed to awaken your body, mind, and spirit.Led by the wise and soulful @christelle.chopard, this one-of-a-kind retreat invites you to breathe, feel, and realign with your dharma.🔗 Full article linked in bio
🍃 Reconnect. Realign. Renew.#DharmicJourney #NatureRetreat #HealingWithTheElements #ChristelleChopard #WellnessRetreat #SpiritualJourney #YogaRetreat #SwitzerlandRetreat #ReconnectWithNature #ElementalHealing #JustBreathe #JustBreatheMag
🌙 Struggling with restful sleep? Discover these 🌙 Struggling with restful sleep? Discover these powerful bedtime affirmations by wellness expert @shannonkaiserwrites to calm your mind and invite peace:✨ I fill up my cup with self-love and it balances me.
✨ I rid myself of negative thoughts to purify my mind and body.
✨ I invite positive energy to flow through my body.
✨ I let go of the day.
✨ I heal what I am willing to reveal.
✨ I conclude my day with love in my heart.Incorporate these affirmations into your nightly routine to release negativity and embrace tranquility for a rejuvenating night’s sleep.🔗 Find the full article in our bio!💬 Which affirmation speaks to you the most? Drop a 🌙 in the comments if you’re ready for peaceful nights!#SleepWell #Mindfulness #SelfLove #PositiveEnergy #LetGo #Healing #PeacefulNights #Affirmations #JustBreatheMag
🛌 Clear Negative Energy for Better Sleep ✨A 🛌 Clear Negative Energy for Better Sleep ✨Are you bringing stress and negativity into your sleep without even realizing it? In Do This Before Bed, Oliver Niño aka @spiritualactivator shares a powerful 3-step practice to clear your energy before bed—so you can wake up feeling refreshed and recharged.Try this before sleep:
🌿 Step 1: Release the day’s energy from your third eye to restore intuition.
👂 Step 2: Clear out negative words and vibrations from your ear chakras.
❤️ Step 3: Unblock your heart center from toxic attachments.Take back your sleep as a time for healing, recharging, and connecting with your higher self. Try this tonight and feel the difference! 🌙💫Take back your sleep as a time for healing, recharging, and connecting with your higher self. Try it tonight and feel the difference! ✨🔗 Read the full article—link in bio!👇 What’s your favorite bedtime ritual for better sleep? Drop it in the comments! ⬇️#BetterSleep #EnergyClearing #SleepTips #ChakraHealing #SpiritualHealing #Mindfulness #SleepWell #HealingJourney #HighVibes ing #SleepWell #Mindfulness #HighVibes #HealingJourney #JustBreatheMag
Load More... Follow on Instagram

About JustBreatheMag

Just Breathe is an online magazine that was created to change minds, habits and hearts on the most important and current topics: health and wellbeing.

Powered by

Healing Hotels of the World Logo

Popular Tags

ageing anxiety Ayurveda balance beauty consciousness coronavirus detox diet DIY empowerment fear Fitness gratitude happiness healing Healing Hotels HEALING SUMMIT health healthy nutrition inspiration intention Life lifestyle love me-time Meditation mental health mindfulness nature nutrition podcast recipe self-love self-reflection self care sleep spirituality stress sustainability transformation Travel weight loss wellbeing yoga

Behind the Scenes

  • Article Submission
  • About Us
  • Contact

Newsletter Signup

* indicates required
Legal Info | Privacy Policy | Terms & Conditions | Cookie Settings