A big part of feeling rested is making sure you get enough, well, rest.
However, for many people, it can be difficult to drift off to sleep. To help you get some shut-eye, I’ve outlined two meditations and techniques from TheSleepFoundation.org that I personally find very helpful.
Progressive Muscle Relaxation
The first of these techniques is called Progressive Muscle Relaxation, or PMR, in which you gradually tighten and release muscles throughout your body and use controlled breathing in order to create a calming effect. Research has proven that progressive muscle relaxation is great for anyone with insomnia, and can help provide relief to those who suffer from chronic physical pain or arthritis (as long as it is practiced with care).
Please note: this type of meditation is not recommended for people with uncontrolled cardiovascular problems.
How to Do It:
1. With your eyes closed, slowly breathe in and out.
2. Starting with your face, tense your muscles (lips, eyes, jaw) for 10 seconds, then release your muscles and breathe deeply in and out for several seconds.
3. Tense your shoulders for 10 seconds and then relax and breathe.
4. Continue tensing and relaxing the following body parts in the following order, skipping any area where tensing the muscles causes pain:
- Shoulders
- Upper arms
- Lower arms and hands
- Back
- Stomach
- Glutes
- Hamstrings
- Calves
- Feet
Imagery Meditation
The second technique is Imagery Meditation, which is the practice of visualizing a peaceful image from your past and letting all of its details engage your attention. When done correctly, Imagery Meditation helps promote relaxation, and can be especially useful for visual thinkers. If you can easily recall past scenes in full detail, this type of meditation is perfect for use as part of your bedtime relaxation routine.
How to Do It:
1. With your eyes closed and in a comfortable position, think about a place or experience in your past that feels relaxing, such as a quiet natural setting.
2. While slowly breathing in and out, reflect on the details of this setting and how it looks.
3. Continue focusing on this image by adding details relating to your other senses (smell, sound, taste, touch) and experiencing the calmness of this mental imagery.
With the help of these two methods, getting a good night’s sleep should become ever easier.
