“How do I get sound sleep?” If you are faced with this question, guided sleep for meditation is your answer. Guided sleep meditation for insomnia can help manage the condition by separating breath management from the thought process. You cannot sleep comfortably if you are meditating about the future or reminiscing your past, do you? These actions can cause inconsistent breathing, muscle tension, etc.
These issues are managed by guided sleep meditation. Focusing on specific aspects during the meditation allows you to fall asleep quicker as you no longer focus on thoughts that might distract you from sleep.
- Did you know that half of the adult population suffers from insomnia at some point in time?
- Did you know that guided sleep meditation for insomnia can help controlling emotions, thoughts, and expressions?
Meditation can help replace the excessive use of sleeping pills that can aggravate insomnia. Guided meditation improves metabolism, immunity functions, and endocrine system, which are all contributing factors to getting quality sleep. Combining meditation with other medications such as cognitive behavioral therapy can improve the outcomes of insomnia management.
Moreover, for some people, the cause of insomnia can be traumatic. Guided sleep meditation helps divert attention from these physiological issues, and improves the existing condition removes the reason for insomnia in such patients.
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Processes Involved in Guided Sleep Meditation
Guided sleep meditation for insomnia can be implemented in many ways. Here is a list of some of the most effective methods. The first one is self-focused guided sleep meditation.
- According to Dr. Benson, a professor from Harvard University, there are two steps of guided sleep meditation. First, you need to select something that helps you calm yourself. As every individual is unique, this can be something specific to you. Some people find focusing on the speed of their breath as more calming, while others can consider chanting a sound. The most commonly used music for this purpose is the sound of the word “Om.”
- A patient can opt for a positive word or phrase to help them calm down. This can range from words like “peace” to phrases like “inner peace” etc.
- To help you calm down through a word, phrase, or sound, speak them aloud while focusing on inhaling and exhaling your breath.
- The process may not be quite straight forward for the first few nights. Your mind and thoughts might wander. If that happens, tell yourself to keep thinking and slowly change your thoughts back to focusing on your calming focus(1).
- You can even hire the services of an instructor to guide you through the meditation process(2).
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Still Stuck? Try
However, many patients find it challenging to direct themselves through the method. As a result, the next approach that can be considered is using an application that provides deep sleep music for insomnia.
- Download an application on your mobile phone or handheld device that provides guided sleep meditation for insomnia. These could range from a form such as “Guided Sleep Meditation” to directly downloading any music streaming service that has a collection of deep sleep music for insomnia available on it.
- The guided meditation application offers you a range of music genres to help you to sleep. Select a genre that you are interested in and divert your focus from your other thoughts. Moreover, guided sleep meditation has music sorted for the kind of sleep you are aiming at, i.e. nap or deep sleep. Users can experiment with the specific voice and method combination that works best for them.
- Some apps offer variation to the method by providing various metaphors and generic sounds like rain, car wheels, noise, etc. that can help calm your mind. It is upon the patient to choose the noise that works best for them.
- These applications can be used for the management of insomnia for 3-6 weeks until the patient has retrained themselves to sleep better.
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Guided Sleep Meditation and Insomnia
However, guided sleep meditation for insomnia can be quite ineffective if there are specific causes of triggering insomnia. For example, a person might be taking some medicine for another illness or maybe consuming drugs that trigger insomnia.
Thus, it is best to consult a trained doctor or medical practitioner to discuss the exact situation to find out if guided sleep meditation is the best option for managing insomnia.
Guided sleep meditation can provide an effective method for patients to manage their sleeplessness. Moreover, the process can also be preventative to the resurgence of insomnia as the mind gets retrained to sleep better during the process.
If you do not wish to splurge too much money on managing insomnia, you can practice deep sleep guided meditation. Thus, the process is a natural and cost-effective method to limit and prevent insomnia.
1. Can Guided Sleep Meditation for Insomnia Have Adverse Effects?
Unlike oral medications, guided sleep meditation for insomnia is a technique, not a medicine. There are no adverse effects.
2. Can Guided Sleep Meditation Be Combined with Other Methods of Insomnia Management?
Sure! For a better understanding of various combinations, consult an experienced practitioner.
3. Can Insomnia Be Treated Completely?
Guided sleep meditation, amongst others, is a technique that allows complete retraining of your brain. Thus, it ultimately ends insomnia in the patient. Moreover, retraining also prevents insomnia from happening again.