When we haven’t slept well for a while, it shows. Everything becomes a ball to us. Even the simplest and most everyday things are lazy and seem like great mountains of endless work. For life to be pleasant, it is important to sleep and do it well.

If you want to introduce the habit of meditation into your daily life, one of the best times is meditate just before going to sleep. Furthermore, whether you rest well at night or not, doing a meditation will make you enjoy great benefits.

In this video you can follow the guided meditation to sleep deeply, although I recommend that you read the information on how to meditate to sleep before delving into it.

Meditate to sleep: why it helps

To begin with, you will say goodbye to the day connected with yourself and your body. Thanks to conscious breathing, you will help your body activate the parasympathetic nervous system and that will allow you to lower tension and heart rate. You will gradually abandon your worries and your rest will be deeper and more restorative because you will not fall asleep with tense muscles.

Meditation before going to sleep is like a child’s bedtime story. It serves to invite our brain to understand that the day is over, that it can relax because you are safe at home and ready for rest.

How to meditate to sleep well

Along with meditation it is very important to have other good habits in our night routine. Stop working for a while before going to sleep, turn off electronic devices, put on your pajamas, prepare a light dinner, create a relaxed atmosphere at home, read for a while, etc. All these ingredients will help us rest better.

Furthermore, in this meditation We will put into practice Jacobson’s Progressive Body Relaxation. This relaxation is one of the best known. It was created by Doctor Jacobson in 1929 and it is about tensing and relaxing muscle groups. I will guide you during the meditation exercise. You will see that it is very simple and highly effective.

What is Jacobson’s progressive body relaxation?

You know when you’re stressed that you can feel your muscles tense? In general, we can notice it especially in the cervical or shoulders. This technique is based precisely on that: there are certain thoughts and situations related to stress that cause muscle tension. With Jacobson’s Progressive Body Relaxation we expressly tense the muscles, we become aware of the muscular tension and then we relax it and free ourselves from stress.

Voice Guided Sleep Meditation

If you find that one day you are too tired to do a meditation, you could also do a short and very useful exercise. Simply, mentally thank three things you experienced that day. Give thanks for three learnings or experiences that you do not want to be overlooked. You can also do the exercise and then do the meditation or vice versa. Whatever the case, try to have an act of love and care for yourself every night.

• Before doing the meditation, check the temperature of your room. For example, if you think you’re going to be cold, go get an extra blanket or, if you think you’re going to be hot, open a window. This will help you rest better.
• I recommend you Do this meditation right before going to sleep. If you sleep with someone, suggest to the person next to you that you do the meditation together.
• If you can, download the entire meditation and then put your device in airplane mode. This way, if you fall asleep during meditation, you won’t have anything to worry about.
• Even if you do the meditation from your mobile device, try not to look at it when you’re done. Try not to use screens one hour before going to bed and until one hour after getting up.
• If you feel like it, it can be rewarding do meditation with headphones. You will feel the sound more immersive and you will be able to isolate yourself better from the outside. But if you think you are going to fall asleep, better do the meditation without headphones.
• Lie on your bed face up. Let this meditation be the last thing you do in your day.
• If during meditation you need to move, go ahead. If you are uncomfortable, please return to a more comfortable position with gentle movements.
• Put some essential oil in the diffuser or some incense. For rest I recommend lavender or mandarin essential oils. Lavender will help you relax and sleep. Tangerine will help you relax the tension accumulated throughout the day.
• Before doing the meditation You could take a hot shower to help you relax. I also invite you to give yourself a gentle massage with cream or oil. Then, lie in bed with the room completely dark or with some dim light such as a salt lamp.
• You will also notice that at the end of the meditation I suggest you think about what you would like to dream that night: a person, an animal, a situation, a place, an adventure, etc. When the mind and body are calm, just before falling asleep, it is a good time to schedule dreams. You’ll tell me if, indeed, your dreams have gone where you wanted.
• Allow yourself to relax your body, your mind and your soul to dream long, nice and long.
• Very good night!