Meditation to help you fall asleep
The 5 most effective methods
A meditation to fall asleep calms our body and mind and prepares us for a restful sleep. We introduce you to the five best methods.
Who are sleep meditations for?
Sleep meditations are suitable for everyone. People who are particularly stressed benefit from the mindful evening routine, as the meditation to fall asleep calms the minds, the body relaxes and the blood pressure and heart rate drop.
This wonderful state of inner calm and equilibrium allows us to slip straight into a restful sleep or, as a routine in the evening, the body knows that it will soon be time to go to bed after meditating. Not only does a meditation on falling asleep counteract problems falling asleep, problems sleeping through the night can also be resolved in the long term.
Sleep better: the right preparation
Before starting any sleep meditation, you should get one calm and pleasant atmosphere create. Take half an hour in which you will not be disturbed and meditate in peace. You shouldn’t have picked up your smartphone for an hour in order not to let blue light keep you awake artificially. This also hinders the release of the hormone melatonin, which makes you sleepy.
Dimmed lights, several small light sources, candles, fairy lights or salt lamps provide an optimal environment for your evening meditation. Also, do everything you want to cross off your to-do list before you go to bed. During the meditation to fall asleep, no more tasks of this evening haunt your head. Use this ritual to signal your body that it is time to relax.
Meditation to Fall Asleep: The 5 Best Methods
We introduce you to five great meditation methods with which you can bring your body and mind to rest and sleep in the evening. With one exercise or another, you could slip straight to sleep. Find the perfect meditation for you to fall asleep and practice it either an hour before going to bed or let it take you straight to sleep. It is recommended to do it directly in bed in order to benefit holistically from the relaxing effect.
If you haven’t had any previous meditation experience, it’s not a problem at all. Simply search for the right one from the Internet or from relaxation apps guided meditations. This is a very easy way to learn meditation.
1. Body scan
With the body scan you direct your thoughts to the individual regions of your body. With it you focus your mind, bring your carousel of thought to a standstill and notice and at the same time release tension in different parts of the body. This mindfulness practice is a great meditation for beginners.
That’s how it’s done:
- Lie on your back, stretch out your arms and legs, let your feet sink outwards. Place the backs of your hands on the floor so your palms are facing up. If you like, cover yourself up.
- Take three deep breaths through the nose and exhaling releasingly through the mouth and close your eyes. Relax your body and let it sink heavily into the surface.
- Start the body scan on the lower part of your body and draw your attention to your feet. Feel every single toe, the back of your foot, the inside of your foot, your ankle and wander with your attention over your lower legs, thighs, your hips, the lower back, the abdominal wall, spine, chest, neck, jaw over every detail of your face up to your scalp . Actively relax every single body region and watch your body grow heavier and heavier and relax. Breathe deeply and evenly into your stomach.
- If you do not want to fall asleep straight away, end the body scan by slowly moving your fingers and toes and then gradually your hands and feet and slowly letting life return to your body. Stretch, yawn, and find your way back to a sitting position. Open your eyes and let your gaze become clearer again.
2. Breathing meditation
Breathing meditation is the easiest meditation to fall asleep because you don’t need anything but your breath.
That’s how it’s done:
- Find a position that is comfortable for you depending on whether you want to fall asleep straight away. If not, sit upright on the edge of your sofa or chair and close your eyes. Perceive the surfaces that your body touches and feel into yourself. Do you notice tension in your body? Try to loosen them mindfully and actively relax every muscle.
- Now focus on your breath. Inhale deeply into your stomach through your nose and count to ten. Exhale in a controlled manner through your nose and count to ten again. You can repeat this sequence ten times.
- When you find your mind wandering carefully return to your breathing with them. In the spirit, follow your breathing from the tip of your nose to your stomach and back again. If you don’t want to fall asleep, stop meditation by moving your hands and feet.
3. Guided imaginary journey
Fantasy journeys are our favorite meditations for falling asleep. The adult equivalent of bedtime storiesin which our mind goes on a fantasy journey. To do this, look online for guided imaginary journeys, because following a voice is easier than creating your own imaginary journey. Depending on your constitution, it can happen that you fall asleep after the first few minutes. That is the point of a fantasy journey.
4. Chakra Meditation
In chakra meditation we open the seven main chakras and ensure that our energies can flow better through our body. These energy centers run along our spine and have their own color.
That’s how it’s done:
Lie comfortably on your back for chakra meditation and lay the slopes relaxed next to the body. Open your legs hip-width apart and let your feet roll to the sides. As you breathe in, imagine how positive energy flows into your body and as you breathe out, every single muscle is loosened.
After a few deep breaths, concentrate on each chakra individually:
- Seat: At the bottom of the spine
- Colour: rot
- Instructions for meditation: The root chakra is your source of energy and is located on your pelvic floor. Warming red light flows through your abdomen and warms you up.
- Seat: About three fingers’ widths below the navel
- Colour: Orange
- Instructions for meditation: Imagine the sacral chakra as an orange blossom of light that illuminates your lower abdomen and puts you in a good mood.
- Seat: Above the navel
- Colour: yellow
- Instructions for meditation: Imagine how a warming sunbeam hits your navel chakra and from there fills you with peace and quiet.
- Seat: At the height of the heart
- Colour: green
- Instructions for meditation: You can imagine the heart chakra as a bright green meadow that spreads in your chest and fills you with love and compassion.
- Seat: In the neck area
- Colour: Light blue to turquoise
- Instructions for meditation: The throat chakra visualizes a smooth surface of the sea or a blue sky that you breathe in.
- Seat: The third eye between the eyebrows
- Colour: Dark blue
- Instructions for meditation: Focus on the point between your eyebrows and see it as a dark and clear night sky. Calm first flows through your head and then spreads to the rest of your body.
- Seat: At the top of the back of your head
- Colour: violet
- Instructions for meditation: The crown chakra describes a purple bloom of light in your head. Healing light brings peace and serenity to your whole body.
5. Zen Meditation
In Zen meditation, we sit in a quiet environment and focus on the present moment. Thoughts and feelings that arise are noted, but not evaluated. In the objective contemplation of the moment, the mind comes to rest.
That’s how it’s done:
- Sit on a meditation pillow or folded blanket and straighten your spine. Relax your body and mind with three deep breaths.
- Close your eyes and watch your breath. What thoughts emerge? Perceive them and let them move on until your head is empty and you are no longer thinking about anything. This state helps you to reduce stress and to stimulate the self-healing processes in the body.
Which meditation to fall asleep is right for me?
Try the different meditations for falling asleep and find the perfect method for you. You can too adapt daily to your needs. Sometimes you want to slip straight to sleep from meditation, other days you long for rest after a hectic day at work.
Meditation to Fall Asleep: Benefits
If you meditate in the evening or before going to sleep, you not only calm your thoughts, but also do yours physical health something good. Take advantage of these positive effects through meditation to help you fall asleep:
- Increase concentration
- Improving the quality of sleep
- Thoughts are calmed down
- Relaxation of the body
- Decreased cortisol (stress hormone)
- Decreased levels of bad LDL cholesterol
- Heartbeat slows down
- Blood pressure drops
- Promotes falling asleep and staying asleep
- More creativity
- Emotional stability
- Better physical awareness and intuition
- Better stress management
- More compassion and mindfulness
- Holistic relaxation through restful sleep and meditation
For children: meditation to fall asleep
Children also benefit from the intense relaxation of the body through meditation to help them fall asleep. A good sleep is extremely important for the little ones, but sleep problems also torment children from one waking phase to the next. We have seven tips to help children fall asleep and stay asleep more easily with the help of mindfulness and meditation:
- Fixed rituals before going to sleep
- Turn the bed into an island of calm
- Provide peace and relaxation in your four walls an hour before you go to sleep
- Consistent bedtime
- Relaxing music
- Switch off electronic devices in the evening
- Meditating together right before going to sleep, for example with the help of the body scan or a fantasy journey
The whole body benefits from a meditation for falling asleep, because it comes to rest and can thus prepare itself optimally for sleep. Have you ever meditated before going to sleep? How did it feel to you Perhaps you would like to incorporate this routine for falling asleep into your everyday life!