02 Aug 3 Beginner Meditations To Help You Sleep Better!

Last night I got to my bed at 11 pm, and struggled to fall asleep.

I was restless, and my brain was not shutting down no matter how hard I tried. I thought I’d read a book, or lie in the dark, but no matter what I did, I wasn’t able to clear my mind. So at exact 3 pm( I checked my phone at this point), I decided to listen to a Single for Sleeping. These are short mediation sessions, one can pick up at anytime.

I selected a 20 minute session, and closed my eyes.

As I began to meditate, I initially felt myself calm down. My body was feeling light and relaxed, but as anyone who stays awake at night knows, thoughts started popping up. What bothered me began to surface and I soon became very overcome by emotions. I also tried my best to not work too hard while labeling these thoughts, so I just broke it down into - thoughts, feelings or sensations. So, with my brain activity limited to a minimum, and with my emotions exposed and dealt with, I began to dream.I clearly remember seeing a flower, that would rise and fall in sync with my breathing. Soon I was able to find my center and realize its power to calm and restore.

Meditation has profound advantages and one of them is the ability to help you sleep better. Give these 3 meditations a try if have trouble sleeping:

1. Count

Count from 1 to 100, with 1 on the inhale and 2 on the exhale and continue this till you reach 100. Don’t worry if you lose count, simply start over and return to your breath.

2. Visualize: 

As you can see above, I chose a flower for my visualization. So, clear your mind and focus on a singular image or object and give into it.

3. A Mantra: 

Allow your mind to focus on a single phrase and repeat it. For example, I chose the mantra ” Breath in calm, Breath out stress ”

Healthy Habits to Ensure a Good Night’s Sleep

Nehita Abraham

Nehita is a mindfulness expert who writes extensively on lifestyle management, wellness and ways to lead a healthier and a happier life. She is a part of Aware’s expert team on meditation. She is also an avid artist who spends most her time dribbling amazing stories through art.