Meditation Benefits

Meditation Techniques To Relieve Insomnia

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Meditation techniques to relieve insomnia are gaining attention and approval from the medical profession.

That’s good.

Those of us who meditation regularly, know that treating sleeplessness and sleep problems with meditation can be highly effective.

Meditation does not cure insomnia overnight.  You have to learn and practice, but when you meditate regularly with the intention of sleeping better, you should start to notice small improvements within a week, and be sleeping much more soundly in a month or so.

Meditation Techniques To Relieve Insomnia

meditation techniques to relieve insomniaHow meditation works for those of us who have insomnia is that it helps to stop the thinking that can prolong the episode of sleeplessness by allowing the mind to settle. It also can help to reduce the anxiety associated with losing sleep. I’ve heard other insomnia sufferers say that the worry about sleeplessness can be as bad as the actual event of not sleeping.

How do we begin, then, to work with the mind that can either prevent us from falling asleep in the first place, or awaken us once we’ve settled down into a nice and cozy night’s rest?

We begin by practicing meditation during our waking hours.

While that may seem obvious, it’s amazing how many of us don’t think about fixing the broken sink until it’s really broken, or going to the doctor until our symptoms are out of control. In the same way, if we wait until we’re bug-eyed awake during the middle of the night, trying to practice at that point might be ineffective at best. So, begin practicing meditation during your waking hours. You may even find that if you’re tired enough, you’ll get drowsy while practicing. If this occurs, go lie down and take a nap.

As we become familiar with meditation practice, it’s important to apply our practice to as many different situations as possible, sharpening our ability to practice under less than perfect circumstances. So, we practice under all circumstances, getting used to working with our mind informally.

As you’re falling asleep, turn this process into meditation practice.

After you’ve settled down, begin your meditation practice and continue until you fall asleep. If you haven’t fallen asleep after 30 minutes, get out of bed, and do whatever it is that you do when you can’t sleep, for example read a book, watch TV, have some hot milk. Then, when you come back to bed, begin your practice again.

If you wake up in the night…

If you wake up in the middle of the night, like I do, begin meditation practice immediately. Sometimes this can result in your falling asleep almost immediately. But if this doesn’t happen, then do what you did at bedtime; practice meditating until you fall asleep or until 30 minutes have passed.  Original article here.

 

More Meditation Techniques To Relieve Insomnia

Yoga is a gentle exercise that focuses on the use of meditation and position of the body. There are some relaxing stretches that can be done in bed that can help in easing insomnia.

  • Happy baby pose: While lying on the back, bring the knees up to the chest. Grasp the outsides of flexed feet with the hands and pull the knees out toward the armpits. This releases the hips and low back. It leaves the body looser and more relaxed.
  • Goddess pose: Sit with the knees bent and open to the sides toward the floor. The soles of the feet touch. Lie back on the floor, keeping the soles of the feet together and place the arms at the sides of the body. This opens the groin and relaxes the inner leg where tension is held.
  • Corpse pose: Lie on the back, allowing the arms and legs to naturally roll outward. Relax the entire body become aware of your natural breath. This relaxes the entire body one part at a time, moving from the toes all the way to the head.

Transcendental meditation

is a technique that focuses on repeating a mantra or chosen word. This can be done either in bed or out of bed. It releases the mind from stress, allowing the body to relax.

  • Find a focal point for the meditation, a word or phrase of your choice that can be said over and over in the mind and creates calm rather than stress.
  • When the mind wanders, bring it firmly but gently back to the focal point.

Visualization

is focusing on something that is relaxing and calming. Some people find that thinking about sitting beside a stream or under a tree on a mountain are pleasant things to visualize. This supports a feeling of calm and relaxes the body and mind.

  • Think of something that is relaxing and calming.
  • Concentrate on feeling the coolness of a soft breeze or smelling the fragrance of a favorite flower or remembering something soothing from childhood.

Guided imagery

is another form of meditation that can help a person sleep. It combines meditation with relaxation and hypnosis. It is a technique that follows a guided meditation to a state of relaxation.

This requires either a guided imagery therapist or a recording to direct the meditation.

  • This technique can be done while lying in bed or while seated. It should be done in a quiet room where focus and concentration can be achieved.
  • A meditation teacher that specializes in guided imagery, or a CD player with a guided imagery recording, will guide the person through relaxation exercises and visualization.
    original article here

We have a lot more to say about meditation techniques to relieve insomnia.  If you have trouble sleeping, and would like to learn how meditation can help you get to sleep, please leave a comment below.

We will contact you with additional articles, and maybe even a free guided meditation for insomnia.

Also, please click the like button below.  This helps get the word out about how meditation helps.

18 Comments

18 Comments

  1. Stacey

    April 30, 2012 at 7:40 pm

    I’ve just recently begun having problems with insomnia but I am afraid to take sleeping pills. It seems like we have become a society too reliant on meds to “fix” everything. I haven’t had a truly restful night in a while. I know what I’ll be doing tonight….I’ll be trying this meditation technique! I can’t believe how timely this article is.

    • Jim Arthur, Senior Editor

      April 30, 2012 at 11:12 pm

      Thanks Stacey…. I agree that treating insomnia with pills should be a last resort. Many people find meditation to relieve anxiety works better than pills anyways…

      ==>Jim

  2. Gluten Free Rebecca

    April 30, 2012 at 8:31 pm

    Insomnia has reached epic numbers in the US and many people are using drugs daily to help alleviate this. IT is great to hear there is some solution using a regular meditation practice. I never would have thought about it being too late once the person is in the midst of the insomniac struggle. I am sure this info will help many.

    • Jim Arthur, Senior Editor

      April 30, 2012 at 11:14 pm

      Thanks you very much for your comment, Ms. Gluten Free Rebecca. Soon Google will think that is your name too… and a very fine name it is. Meditation to help us sleep better works nicely too… though there probably IS a dietary element to most health challenges, maybe even insomnia.

  3. Emac

    April 30, 2012 at 9:05 pm

    I think every idea here is better than medicine! A friend of mine was using Benadryl every night to help her sleep, but she decided to try other things, and it was meditation that helped her in the end.

  4. Louise Myers Graphic Design

    April 30, 2012 at 9:51 pm

    My mom suffers from insomnia. I’m happy to know meditation can help! Thanks for the great article.

    • Jim Arthur, Senior Editor

      April 30, 2012 at 11:15 pm

      Thanks Louise, and prayers to your Mom. Everyone deserves good resful sleep, regardless of any meditation technique they may use. Or even and especially if they dont!

      Namaste, eh!

  5. Kathy H

    April 30, 2012 at 10:25 pm

    Insomnia is tough as I have had my struggles with it. Never thought about meditation to help. Will look at this a bit closer. Thanks for the share.

  6. Peter Gehr

    April 30, 2012 at 11:16 pm

    When I stop sleeping like a baby, I’ve got to try this. Sounds like a great way to relax right before sleeping. I have a friend with insomnia so I’ll pass this on to them too. Thanks!

    • Jim Arthur, Senior Editor

      May 1, 2012 at 9:47 pm

      Thanks for the kind words Peter. And your friend my find that meditation to relieve insomnia works really nicely.

  7. Eleanor

    April 30, 2012 at 11:36 pm

    thank you for publishing this article. I have been having trouble sleeping with an over active mind. I will try the meditation.

  8. Romy Macias

    May 1, 2012 at 1:55 am

    Jim,
    The more I read your blog the more I realize how important meditation is in shaping our mental, emotional and physical health.
    This article was very helpful for me, as lately I’ve had some slow-to-fall-asleep nights.
    Thanks, and yes, I would welcome more meditation tips for insomnia and for overall health.
    -Romy

    • Jim Arthur, Senior Editor

      May 1, 2012 at 9:50 pm

      Hi Romy — nice to see you back here on the blog. I will make sure to send you more meditation tips for insomnia. Meditation really does improve sleep for almost everyone.

      ==>Jim

  9. Amanda

    May 1, 2012 at 8:29 am

    I hate it when my head starts racing & I can’t sleep! It seems crazy when you know you’re tired but for some reason sleep just doesn’t come. Next time this happens I will try meditation to help with insomnia. Thanks for the post:)

    • Jim Arthur, Senior Editor

      May 1, 2012 at 9:48 pm

      Amanda… your idea to meet insomnia with meditation head on (ha ha) is a wonderful idea. Thanks for taking a moment to comment.

      ==>Jim

  10. Tonya

    May 13, 2012 at 1:25 am

    My doctors had me try many different techniques over an extended period of time and nothing worked. I still can’t sleep and am at a loss. I am taking a herbal medication to sleep, but it is beginning to stop working.

  11. Federico

    May 22, 2012 at 7:50 pm

    I agree totally, meditation allows all things to come to awareness and in turn be dealt with or allowed to change our perceptions of what IS.

  12. Federico

    May 22, 2012 at 7:53 pm

    BUT it doesn’t always happen in one minute, practice practice practice…but in my life the very best thing ever.

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