Insomnia sometimes even better than sleep disturbances. You can quietly do your own business, read, enjoy silence. But if you really want to sleep, but the brain continues to work? It's hard for you to fall asleep, you toss and turn, you're nervous. It's even harder to wake up in the middle of the night and find that you can not fall asleep again.
The first way to combat sleep disorders is to stop the flow of thought! Nerve reflections will only increase your anxiety, and a peaceful night's sleep will become even more inaccessible. Instead, try evening meditation before bed.
Entering the stream
In order to learn meditation, just try to "listen" to your thoughts before going to sleep. Pay attention to your thought process, try to understand what is happening at each moment of time. The habit of falling asleep will form more quickly if you are attentive to yourself. There is no point in spending energy on "getting yourself to rest". Awareness, deep breathing and absence of condemnation will prepare you for sleep, will reduce anxiety. The body will start to produce serotonin, it will help to cope with discomfort and muscle tone and make your meditation before bed really relaxing.
After a couple of nights you will begin to notice how quickly thoughts change, which arise more often, where they come from. From this point, try to slow down the thinking process. Calming your mind is not an easy task, but give yourself peace and quiet. If it does not work, do not be nervous and scold yourself. Do not let yourself give up and be disappointed; because understanding that you can not control your thoughts is also awareness. As soon as you feel that your mind is starting up its chatter again, all you need is just to put your thoughts in the right direction.
Down with perfectionism!
Sometimes it will be difficult for you to concentrate. In such cases, just let your thoughts flow freely. Listen to them. Do not react emotionally. Remain an observer, not a participant in mental events.
Some therapists compare this process as an attempt to resist a stormy stream in the river bed. In order not to get damaged, you need to carefully monitor the flow and enter it at the moment when it subsides. The secret is to pay attention to your thoughts, but do not resist them, but gently guide the flow in the right direction. an important thing that we can do for our happiness is to pay attention to ourselves before going to sleep in meditation.
Very important is the right breathing: a deep breath and a slow, quiet exhalation. Pay attention to how your body senses the flow of air, what happens with it. You can do this under calm, pleasant music , visualize anything from a gentle wave to interesting adventures. At the same time, keep an eye on what is happening in your body - something like a mental scan. Explore all the corners in turn, starting with the toes. In general, allow your mind to wander "here and now" and at the same time - in the most comfortable space you can imagine.
Combine useful with pleasant
Psychologists say that regular meditations not only make a person calmer, but also improve memory - as well as in general, brain activity. However, remember that the purpose of meditation before bedtime is to calm down, and not to become extremely concentrated and collected. Relax and let yourself fall out of the stream of life. To make this easier, try to drink milk with honey before you go to bed.
All these techniques are suitable for meditation of children, and the time before bedtime is one of the most convenient for this. But it is very important not to force a child; mindfulness and calmness - is not something that can be brought into a person's life by force.