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Last Updated on May 10, 2019

How to Practice Guided Meditation for Sleep to Calm the Mind

How to Practice Guided Meditation for Sleep to Calm the Mind

Could sleep be the key to improving your mindset while awake? If you have difficulty sleeping and often wake up feeling tired, before you crawl out of bed and turn on the TV, try using a guided meditation for sleep.

The toughest thing about being a high-achiever is understanding how much sleep you should get each night. Studies say an adult between the age of 18-65 should receive 7-9 hours of sleep.[1] I am willing to wager this is something you have heard before. I am also willing to bet even though you knew how much sleep you should receive each night, you are not actually sleeping that much.

You probably have a ton going on during the day, and late at night is the only time you have to catch up on your work. You may even try to get some sleep, but you find yourself lying in bed thinking about something else you could be doing.

Sleep can seem like the most unproductive thing you do each day but that is simply not the case. If you want to improve your mindset while awake, using a guided meditation to help you sleep is a great place to start.

Benefits of Guided Meditation for Sleep

Our brains conduct measurable electricity, which we call brainwaves. The four brainwaves are alpha, beta, delta, and theta.

Your alpha waves are where your focus, emotions and ability to relax are located. Your beta waves house your ability to concentrate, as well as your anxiety and fight or flight response. Your delta waves are associated with deep and dreamless sleep, while your theta waves are where you dream. As your mind relaxes and your mindset deepens, you will pass through the different brainwaves.

And here’re the benefits of guided meditation for sleep:

1. Reduces Stress

Insomnia does not cause all stress, but people who find themselves dealing with stress on regular basis can have insomnia. If you can efficiently manage your stress, you can effectively manage your difficulty sleeping as well.

As your guided meditation brings you into a deeper state of relaxation, your brain wave activities will slow down. Studies show that meditation can help reduce and remove symptoms of stress, emotional irritability, and depression by as much as 31%.[2]

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By helping you become aware of your feelings, meditation allows you to detach yourself from them. By detaching yourself from your feelings and emotions, you can free your mind to help you sleep. This in-turn empowers you to realize that your emotions do not define you, nor do your emotions control you.

How would you like to wake up feeling invigorated by the fact that you do not have any stress or anxiety weighing on you?

2. Engage in New Experiences

Meditation is the process of accessing your subconscious mind. Once there, you can implant your intentions, thoughts and goals into your imagination and experiences. Since your mind does not recognize the difference between imagined and real events, the imagined experiences are real to your mind. This gives you the ability to imagine yourself completing your tasks.

Each task you complete in your mind allows your mind to relax a little more. As your mind continues to slow down, you will find yourself more relaxed.

This will also provide you the added benefit of feeling like you know exactly what you need to do the next day. The more vivid your meditation, the more powerful the imagery. If you imagine yourself completing the task multiple times before you start it, you will improve your productivity and efficiency.

Think of it like putting a puzzle together and then taking it apart. Each time you see all the pieces come together, the easier it is for you to repeat the outcome.

3. Increase in Productivity

Can you recall a time when you were working so hard it felt like you were burning both ends of the candle? There was probably a point when you realized you were unable to solve even the simplest of problems. You just kept looking at your work and your mind was drawing a blank. Frustrated, you went to sleep, thinking the task was nothing short of impossible.

However, when you woke up the next morning, it was as if the answer came to you in a vision. You suddenly knew exactly you needed to do and you were able to complete the task in minutes.

So, what happened?

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Not getting the proper amount of sleep negatively impacts your productivity. When you do not get enough sleep, your focus and attention suffer. They are both exhaustible resources, which means the more you use them, the less times you can use them throughout the rest of the day.

When you get the proper amount of sleep, you allow your focus and attention to replenish.[3]. This allows you to start each day rejuvenated and ready to attack the day.

When you do not get the proper amount of sleep, you can suffer from poor memory, poor reaction times, and poor performance.

4. Improve Your Physical Health

In addition to the positive impact meditation can have on your stress and immune system, it can also have a positive impact on your physical health.

Meditation is known to increase testosterone levels. As meditation reduces your stress levels, your testosterone levels increase as a byproduct. When you have higher levels of testosterone, your body’s ability to produce muscle increases as well.

An additional benefit of a guided meditation for sleep is an improved quality of sleep, which will improve your body’s ability to recover after workouts.

5. Change Your Mind(Set), Literally

Meditation can increase the grey matter in the frontal cortex. Your grey matter is involved in muscle control and sensory perception such as seeing and hearing, memory, emotions, speech, decision making and self-control.

Studies show meditation not only can improve “higher-order cognitive functions, but also to alter brain activity”.[4]

As you sleep, your brain is busier than if you were awake. It spends your sleeping hours organizing and storing the information you absorbed throughout the day. Therefore, you often find yourself dreaming about the last thing you watched or read.

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By engaging in guided mediation to help you go to sleep, you can help filter through and organize your thoughts before losing consciousness.

How to Practice Guided Meditation

There are some misconceptions about meditation that we should go over before we continue.

You do not need to clear your mind to get started. In fact, your mind may feel like a noisy place, as you take a moment to complete the thoughts you had throughout the day.

There is also the misconception that you need to meditate in a certain position, for a certain amount of time. Neither of these are true. You can meditate anywhere — while sitting at your desk, on the couch, or in the lotus position. You can also meditate for as long as you want — 5 minutes, 15 minutes, or even an hour or two. This is completely up to you.

The power of meditation can be found in the frequency in which you meditate. This means you can meditate for 15 minutes multiple times a day, or you can meditate for 1 hour every day. You simply want to get into the habit of meditating.

Follow the Guide

Just as it sounds, guided meditation is when a guide walks you through a journey to accomplish a specific goal. The first step is to ensure you are calm and relaxed in both the mind and body.

Oftentimes, your meditation guide is going to play relaxing music to help you concentrate your attention. Traditionally, you can expect to hear birds chirping and waves crashing. However, if that is not relaxing for you personally, do not listen to it. There is no rule on what is “relaxing”. Relaxed is a personal feeling.

As you walk through your journey of peace and relaxation, you will want to make sure you are taking deep breaths to help you stay relaxed.

Breathing

Your breathing should be controlled, allowing you to focus. If you are focusing on your breathing, then anytime a thought enters your mind, you must visualize yourself placing that thought in a different room and closing the door.

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Only when you have done focusing on your breathing can you explore the thought.

Thoughts

If you are focused on your thoughts. Then you can engage each thought that enters your mind. Once your exploration is finished, you can properly place the thought on a shelf in your mind.

Think of this shelf like an book shelf, and each book has a thought. The shelf is organized in alphabetical order, so that you are comfortable releasing the thought as you clear your mind for bed.

Continue exploring your thoughts until they are each categorized on the shelf in your mind.

Concentration

You also have the option of simply focusing on one object when you meditate. This item should be small enough that you have to concentrate when you look at it.

The goal is to keep your eyes from wandering all over the place. Something as large as a chair for example will not work.

You are going to need to choose something as small as the tip of a pencil or the nose of a doll.

Your goal is to find something you do not mind focusing on and then choose a smaller aspect of that item to concentrate your attention.

Final Thoughts

There are plenty of guided meditation videos and audios you can find that will guide you through a variety of goals. Do not try one and say guided meditation is not for you. The benefits are there, it is up to you to find one that works for you.

Experiment with different voices, different goals, and different time lengths until you find one that works.

More Resources about Meditation

Featured photo credit: Yoann Boyer via unsplash.com

Reference

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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