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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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