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The Ultimate Guide to Mindfulness for Sleep - Mindful

https://www.mindful.org/the-ultimate-guide-to-mindfulness-for-sleep/

mindful.org

The Ultimate Guide to Mindfulness for Sleep - Mindful
Sufficient sleep heals our bodies and minds, but for many reasons sleep doesn’t always come easily. Mindfulness practices and habits can help us fall asleep and stay asleep. Consult our guide to find tips for meditation, movement, and mindfulness practices to ease into the best sleep ever.

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Mindfulness In Sleep

Mindfulness In Sleep

Sleep heals our mind and body, but in today’s fast-paced and distracted world, many people are sleep deprived, wreaking havoc on their attention spans, mood and brain functioning. Less sleep also results in weight gain, distress and risk of insomnia.

Mindfulness, or meditation/movement techniques that cultivate awareness and aid rest can tame our never-ending thought patterns, calming our minds for a better sleep.

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Mindfulness: Do’s And Don’ts

  1. Daily meditation: Having a daily meditation practice, be it mindfulness, a mental body scan or even chanting is crucial.
  2. Away from the bed: If you are unable to sleep, try to change your place, as the bed has to be associated with sleep.
  3. Sleep apps don’t work: Sleep apps are not to be relied on for sleeping, and one should cultivate our own body to be able to sleep without any aid like sleep apps or even sleeping pills.
  4. Don’t try too hard: Sleeping is an effortless effort, and your mind and body has to be conducive for it to happen. Forced sleep is the primary mistake many insomniacs make. Sleep happens on it’s own if you allow it.

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Three Ways To Wind Down

  1. Eliminate distractions, like your smartphones or tablets, that hinder sleep by their radiation, constant notifications and the blue light they emit.
  2. Don’t pressure yourself to sleep and instead focus on calming your mind and practicing mindfulness and relaxed breathing.
  3. Mental body scan is an effective mindfulness meditation that promotes sleep, where one notices one’s breathing and various bodily sensations, while mentally scanning one’s body parts.

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Calm Your Worried Mind

  1. Positive distractions: Let your imagination get into engaging scenery and situations that help you move into a dreamy state.
  2. Allow the anxiety: If a certain stressful event or situation is keeping you awake, try to relax and allow it to come to your mind instead of blocking it.
  3. Practice mindfulness: Daily meditation or body scan(mental scanning of your body while resting and breathing) is essential.
  4. Being grateful: Practicing gratitude helps us focus on the good and makes the brain calm and relaxed.

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Starting Your Morning The Right Way

  1. Gentle, Loving Sounds: Your day should not start with a jarring alarm, but with gentle and soothing chimes and bells.
  2. Body Needs Water: Drink lots of water before you fill yourself up with coffee.
  3. Go In Nature: Don’t lie in bed with your smartphone, but go in nature and make your morning richer.

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Healthy circadian rhythms rely on regularity and stability— for the timing of light, the timing of exercise, and the timing of meals.

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The Impact of Circadian Rhythms to Our Health

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Mindfulness in major religions

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Meditation and healthcare

Meditation has drifted from its religious connections and has been adopted by psychologists, healthcare professionals and other secular organizations as an effective way to deal with the stress and illnesses of the modern world.

3 core components of meditation:

  • Awareness: Focus on developing awareness. 
  • Non-Judgement: Witnessing an experience or sensation without attachment or criticism.
  • Peace: Though your feelings are valuable, mindfulness teaches you how to find serenity despite them.

What mindfulness is

What mindfulness is

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

What meditation is

Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.

Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.

Jon Kabat-Zinn

Jon Kabat-Zinn

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”